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Step-up exercise guide showing 4 movement steps using flat bench
Step-up exercise guide showing 4 movement steps using flat bench
Quadriceps4 steps•6s movement guide

Step-up exercise image and instructions

See how to do Step-up in a clear 4-step exercise image with concise instructions. Focus: vastus medialis using flat bench.

#benchflat#bilateral#equipment#glutes#hamstrings#isolation#quadriceps#repetition#standingwithastablestance#vastusmedialis
Read the detailed Step-up tutorial →

Short instructions

How to do Step-up

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set up for Step-up with flat bench, establish the required stance, brace the trunk, and align the knees with the toes.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower under control

    Inhale and descend by bending the hips and knees under control, keeping the whole foot or working foot planted and the spine neutral.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Reach the declared depth with the knee tracking over the foot, the pelvis controlled, and the load balanced over the base of support.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Drive back to the finish

    Exhale and press through the working foot to extend the hip and knee, returning to a balanced finish without the knee collapsing inward.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Step-up setup, maintain controlled joint alignment, and stop if the movement causes pain.

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