The Bench Step Up Exercise: Step Up Your Lower Body Workout

The bench step-up exercise is an effective exercise that can help tone and strengthen your lower body muscles. It’s a great option for those looking to switch up their workout routine and challenge themselves in new ways.

In this article, we’ll explore the benefits of the bench step up exercise, the body parts it targets, the equipment needed, the proper steps to perform the exercise, and common mistakes to avoid.

Benefits of the Bench Step-Up Exercise

This exercise has numerous benefits, including:

Builds lower body strength: It targets your lower body muscles, including your glutes, hamstrings, and quadriceps. By regularly performing this exercise, you’ll be able to build strength, which can help improve your overall lower body strength and endurance.

Improves balance and stability: It requires you to balance on one leg while lifting your body weight onto the bench. This can help improve your balance and stability, which is important for daily activities such as walking and climbing stairs.

Increases cardiovascular endurance: By performing this exercise in a circuit or as part of a HIIT workout, you can increase your heart rate and improve your cardiovascular endurance.

What Body Parts are Impacted by the Bench Step Up Exercise?

It primarily targets your lower body muscles, including your glutes, hamstrings, and quadriceps. It also engages your core muscles, as you’ll need to stabilize your body while performing the exercise.

Equipment You Need to do the Bench Step Up Exercise

The bench step up exercise requires minimal equipment, including:

A sturdy bench or step: Choose a bench or step that is sturdy and can support your body weight.

Comfortable workout clothes: Wear comfortable workout clothes that allow you to move freely.

Athletic shoes: Choose athletic shoes with good support and grip to help prevent injury.

Steps for Doing the Bench Step Up Exercise

Follow these steps to perform this exercise correctly:

Step 1: Stand in front of the bench with your feet hip-width apart.

Step 2: Place your right foot on the bench, keeping your foot flat and your knee aligned with your toes.

Step 3: Press through your right foot and lift your body onto the bench. Bring your left foot up to meet your right foot.

Step 4: Step down with your left foot, returning to the starting position.

Step 5: Repeat for your desired number of reps, then switch to your left foot.

This video shows how to complete this exercise.

Mistakes to Avoid

Avoid these common mistakes while performing the bench step up exercise:

Not using proper form: Make sure to keep your back straight and your core engaged throughout the exercise. Avoid leaning forward or using momentum to lift your body onto the bench.

Placing your foot too close to the edge of the bench: Make sure to place your foot in the center of the bench, keeping your foot flat and your knee aligned with your toes.

Not stepping down with control: Make sure to step down from the bench with control, rather than letting your foot drop quickly.

Conclusion

The bench step up exercise can help tone and strengthen your lower body muscles. It improves your balance and stability, and increase your cardiovascular endurance.

Additionally, pairing the bench step up exercise with exercises such as the glute kickback can target your glutes and further enhance your lower body strength and tone. So don’t be afraid to mix things up and try new exercises to challenge your body!

Finally, with consistent practice and dedication, you’ll be well on your way to achieving a strong and toned lower body.