Runners Step Up with a Hold
Runners-style step-up with a top hold that builds single-leg strength and stability.
Glutes & HipsIntermediateStrengthStep
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, hamstrings, core, calves |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Step |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Stand facing a box and step one foot onto it.
- Drive through the heel to stand tall and hold the top position briefly.
- Step down under control.
- Keep the torso upright and core braced.
- Complete reps then switch sides.
Equipment
- Box or Step
Coaching tips
Benefits
Runners-style step-up with a top hold that builds single-leg strength and stability.
Common mistakes
Avoid pushing off the trailing leg or letting the knee cave.
Make it harder
Increase box height or add load.
Make it easier
Remove the hold or use a lower box.
Breathing
Exhale as you step up, breathe during the hold, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.