Step-Ups With a Hop

Beginner Level of Difficulty

The step up with a hop is a beginner lower body exercise. This is a great compound exercise that targets the glutes, hamstrings and quads. This exercise is suitable for all fitness levels.


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.

Exercise Instructions

step-ups with a hop - step 1

Step 1

Start with one foot placed on the center of the bench, your back straight and your chest open.

step-ups with a hop - step 2

Step 2

Pull your body up through your heal, push through your quad and explode into a knee drive hop on the bench.

step-ups with a hop - step 3

Step 3

Lower your body back down to the starting position using complete control through the whole range of motion.