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Jump Step-Up

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The Jump Step-Up is a dynamic exercise designed to strengthen and tone your lower body, specifically targeting your glutes, quads, and calves. It's suitable for anyone, from beginners to advanced fitness enthusiasts, as the intensity can be easily adjusted by altering the height of the step. People would want to do this exercise not only to build lower body strength and power, but also to enhance their balance, agility, and cardiovascular fitness.


Step-by-step guide:

  1. Stand straight with your feet hip-width apart, then lift your right foot and place it firmly on the box.
  2. Push through your right foot to jump up, switching your feet in mid-air so your left foot lands on the box and your right foot comes down to the floor.
  3. Land softly with your left foot on the box and your right foot on the ground, bending your knees slightly to absorb the impact.
  4. Repeat the exercise, alternating the starting foot each time for a balanced workout.

Exercise Tips:

  • Appropriate Step Height: The height of the step or bench you are using plays a significant role in the effectiveness of the exercise. The step should be high enough to challenge you, but not so high that it compromises your form or causes strain in your knees. A common mistake is using a step that is too high, which can lead to improper form and potential injury.
  • Engage Your Core: Engaging your core throughout the exercise will help maintain stability and balance, as well as enhance the overall effectiveness of the workout. A common mistake is to neglect the core,


Can beginners do the Jump Step-Up?

Yes, beginners can do the Jump Step-Up exercise. However, they should start with a lower step or platform height and gradually increase as they become more comfortable and stronger. It's also important to ensure correct form to avoid injury. If any discomfort or pain is experienced during the exercise, it should be stopped immediately. As with any new exercise, it's recommended to start under the supervision of a trained professional.

What are common variations of the Jump Step-Up?

  • The Lateral Jump Step-Up is another variation where you jump sideways onto the step, which targets different muscle groups and improves lateral movement.
  • The Jump Step-Up with Knee Raise involves lifting the knee of the non-stepping leg at the top of the step, which engages the core and improves balance.
  • The Weighted Jump Step-Up is a more challenging variation that involves holding dumbbells or a barbell while performing the exercise, increasing the resistance and strengthening the upper body.
  • The Single-Leg Jump Step-Up focuses on one leg at a time, improving balance and coordination while also increasing the intensity of the workout for that leg.

What are good complementing exercises for the Jump Step-Up?

  • Lunges also complement Jump Step-Ups as they focus on the same lower body muscles but add an element of balance and coordination, which can enhance overall agility and proprioception.
  • Box Jumps are another related exercise to Jump Step-Ups, as they also involve explosive, plyometric movements that can increase power and cardiovascular endurance, which are critical for high-intensity activities.

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