Aerobic Step-Ups

Beginner Level of Difficulty

The aerobic step up is a beginner plyometric exercise that targets the quads and glutes.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Aerobic Steps

Aerobic Steps

The aerobic step is an elevated platform used during exercise. The height of the step can be tailored to individual needs by inserting risers under the step. The aerobic step is most commonly used for various bodyweight, plyometric and dumbbell exercises.

Exercise Instructions

aerobic step-ups - step 1

Step 1

Start with one foot up on the aerobic steps and the other placed on the floor.

aerobic step-ups - step 2

Step 2

Push up and alternately step onto the step keeping a soft bend in both knees throughout.

aerobic step-ups - step 3

Step 3

Continue for recommended length of time or number of reps and repeat if necessary.