Step Up
Trains the quadriceps. Equipment varies. 2 of our free programs use it, across 11 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Step Up
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×10–20the shape they run most (8 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout B — Phase 1, Workout A — Phase 2 | 3×10–20 | Fixed weights |
| WS4SB 3 | Lower — Speed + Posterior | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Step Up progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Step Up trains
Technique
How to do the Step Up
- Stand facing a bench, holding a kettlebell in each hand with your arms hanging at your sides.
- Step up onto the bench with your right foot, pressing through your heel to lift your body up. Bring your left foot up to meet your right foot on the bench.
- Step down with your left foot first, followed by your right foot, returning to the starting position.
- Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest up and your shoulders back throughout the exercise.
- Breathe in as you step down and exhale as you step up.
- Ensure your whole foot is on the bench when stepping up to avoid slipping.
Substitutes
Swap Step Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Step Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.