Step Up on the Bench

Beginner Level of Difficulty

The step-up on the bench is a beginner exercise that focuses on the thighs and butt. This exercise really isolates the quads and glutes and is a perfect addition to any work-out routine.


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 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.

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

step up on the bench - step 1

Step 1

Start in front of the bench with your feet shoulder width apart holding the medicine ball in your hands at chest level.

step up on the bench - step 2

Step 2

Step up on to the bench and stand up tall, contracting your quadricep at the height of the exercise.

step up on the bench - step 3

Step 3

Step back down to the starting position and repeat the exercise.