Weighted Step Ups

WEIGHTED STEP UPS

Muscles used

weighted step ups

Weighted step ups are a great way to build strength and explosive power in your lower body. 

You can perform these with dumbbells, a barbell across your shoulders or a set of kettlebells.  More often than not, the dumbbell method is preferred amongst lifters.

How to perform a weighted step up

To perform a weighted step up, simply get yourself a step and a set of dumbbells.  Adjust the height of the step to where you feel is appropriate (the higher the better). 

Then with a dumbbell in each hand down by your sides, simply step one foot onto the base of the step and pull your other foot up to join it.  Maintain the dead weight of the dumbbells down by your sides throughout.

From the top, simply step back down one foot at a time to start position.

Go for reps.

Weighted step up: Common mistakes to avoid

The most important thing is to keep your core tight and look up throughout this exercise.

Sloppy form on any exercise is not recommended.  As always, if you are performing your weighted step ups with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst. 

You should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

In addition to your weighted step ups, you should also consider your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first.  From there; you can choose the appropriate rep/set range to work with.

Beyond the weighted step up...

Check out more bum exercises and of course, be sure to track your lifts.

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Just so you know, this list of bum exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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