Step Overs on Bench

Beginner Level of Difficulty

The step overs on the bench are a beginner exercise that really target the quadriceps and muscles of the outside of the hip. This exercise is excellent for toning the hips and building strength in the legs.

MUSCLES ENGAGED


Picture of Quadriceps

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

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 Bench

Bench

A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions


step overs on bench - step 1

Step 1

Start with one foot on top of the bench or the steps and your other foot down on the ground. Keep your back straight and your head up throughout the exercises.

step overs on bench - step 2

Step 2

Push off your foot that is on the ground and step over on to the other side of the bench. Bend your knees slightly when you land on the opposite side.

step overs on bench - step 3

Step 3

Push back off with your rear leg and return to the other side to the starting position and repeat action.