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Kettlebell Step-Up
A unilateral lower body exercise holding kettlebells while stepping onto a box, targeting quads and glutes to build strength, endurance, and stability; addresses imbalances with controlled ascent and descent.
About Exercise
Equipment
Kettlebell, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing a sturdy box hip-height with feet hip-width apart, holding a kettlebell in each hand at your sides.
- Place entire lead foot flat on box center.
- Drive through heel to extend hip and knee, rising onto box.
- Bring trailing foot to hover or step up fully, squeezing glute.
- Lower trailing foot controlled to floor.
- Step lead foot down to start.
- Switch lead leg after reps.
- Maintain upright torso.
Coaching Tips
Form Cues
- Drive through heel
- Keep torso upright
- Core tight
- Knee tracks over toes
- Controlled lower
- Squeeze glute top
Breathing
Inhale during descent, exhale as you drive up while bracing core.
Tempo
2-0-1
Range of Motion
Lead knee bends to 90 degrees on box; fully extend hip and knee at top without hyperextending.
Safety
Safety Notes
- Use stable box that won't tip
- Start with bodyweight if new
- Avoid if acute knee pain
- Ensure full foot placement
- Warm up hips and ankles
- Stop if balance lost
Spotting
No spotter needed; use stable box and lighter weight for safety, or hold support initially.
Common Mistakes
- Pushing off trailing foot
- Leaning forward
- Partial foot on box
- Rushing descent
- Knee caving in
- Loose core
When to Avoid
- Acute knee injury
- Hip instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master bodyweight step-up
- Basic hip hinge
- Core stability competency
Also known as
KB Step-Up, Weighted Step-Up, Kettlebell Box Step
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