Kettlebell Step-Up

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Kettlebell
• Plyo Box or Flat Bench

Technique

1. Hold a kettlebell at the chest or one in each hand and face a box or bench.
2. Place one foot fully on the box and press through that heel to stand tall.
3. Step down under control, then repeat; switch legs.

Cues

• Use a box height that keeps the knee at or below hip level.
• Lead with the working leg and do not push off the trailing leg.

Common mistakes

• Pushing off the back foot.
• Leaning forward over the box.

Alternatives

• Dumbbell Step-Up
• Step-Up