Step-up intervals

A compound exercise for the quads and glutes, with help from the calves. Equipment: plyo box or step.

Orbit

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WorksQuadsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A low step or box in front of you.
Step up and down quickly, alternating the lead foot
Keep a steady rhythm for the interval

Muscles worked

Step-up intervals: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves

Equipment

Plyo box or step

Alternatives

Exercises that train the same main muscles. See all step-up intervals alternatives.

Burpee box jumpPlyo box or step
Cross trainerCross trainer
Frog jumpNo equipment
HikingNo equipment
Hill sprintsNo equipment
Side shuffleNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the step-up intervals in a plan that adapts

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