Fit Mom Step-Up Press

Beginner Level of Difficulty

The step up press is a beginner level compound exercise that targets the leg and shoulder.


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 Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

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.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

fit mom step-up press - step 1

Step 1

Start with one foot on top of the aerobic step while holding a dumbbell at your shoulder in the opposite hand.

fit mom step-up press - step 2

Step 2

Step up on top of the bench and press the dumbbell to full extension at the same time.

fit mom step-up press - step 3

Step 3

lower the dumbbell back down as you step back down to the floor.