Legs Beginner
Rank #78 of 100
Step-Up
Stepping up onto a raised surface one leg at a time, an effective and joint-friendly single-leg strength builder.
- Equipment
- Box or bench
- Focus
- Squat, lunge and jump
Muscles worked
- Quads
- Glutes
- Hamstrings
How to do it well
- 1 Drive through the top foot, not the bottom.
- 2 Use a box height around knee level.
- 3 Lower with control on each rep.
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Calf Raise
Rising onto the balls of the feet and lowering with control, directly training the gastrocnemius and soleus.
Calves
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Beginner #72
Glute Bridge
Lying on your back, you drive the hips skyward to a full lockout, the most accessible way to train the glutes.
Glutes Hamstrings
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Beginner #71
Wall Sit
An isometric hold with the back against a wall and thighs parallel to the floor — simple, brutal quad endurance.
Quads Glutes