Vidéos
Instructions
- Hold a kettlebell in each hand by your sides.
- Stand facing the bench with feet hip-width apart.
- Place your right foot firmly on the bench.
- Push through your right heel to lift your body onto the bench.
- Bring your left foot up to meet the right on the bench.
- Step down with your left foot first, then the right.
- Repeat for the desired number of reps, then switch sides.
Technical Tips
- Keep your chest up and core engaged throughout.
- Ensure your knee tracks over your toes without collapsing inward.
- Do not push off excessively with the trailing leg to maintain focus on the working leg.
Breathing Tips
- Inhale before stepping up.
- Exhale as you push through your heel to rise.
- Inhale as you lower yourself back down under control.
Restrictions médicales
- Knee injuries
- Hip injuries
- Severe balance disorders
- Recent lower back surgery
How can I make kettlebell step ups more challenging?
To make kettlebell step ups more challenging, increase the weight of the kettlebells, use a higher bench to extend the range of motion, or perform the movement more slowly to enhance time under tension for greater strength and hypertrophy gains.
Is kettlebell step up a good exercise for glutes?
Yes, kettlebell step ups are an excellent exercise for glutes as they engage the gluteus maximus effectively when you push through your heel to step onto the bench, supporting strength and muscle development.
Should I lean forward during kettlebell step ups?
You should maintain a slight forward lean with a straight back to engage the glutes and quads effectively while ensuring that your chest remains up and core engaged to protect your spine.
The Kettlebell Step Up is a fundamental lower body exercise designed to build unilateral leg strength, improve balance, and enhance functional fitness. By stepping onto a bench while holding kettlebells, you engage the quadriceps and glutes intensively, promoting muscle development and joint stability. This exercise replicates daily movement patterns like climbing stairs, making it ideal for functional training routines. The added kettlebell load increases resistance, supporting progressive overload for hypertrophy and strength gains. Kettlebell Step Ups are also beneficial for athletes seeking to improve explosive leg drive and coordination. They can be easily integrated into circuits, strength sessions, or rehabilitation protocols when performed with appropriate load and control. This exercise is suitable for beginners due to its simple movement pattern, yet remains highly effective for intermediate and advanced trainees when performed with heavier kettlebells or at higher volumes. Overall, the Kettlebell Step Up is a versatile and efficient compound exercise for leg development and functional lower body conditioning.