Legs · Squat and lunge
Supported Step-Up
The Supported Step-Up mainly trains your quads and glutes. Also working: calves.
Bodyweight
Step
Stable
How to do it
- Set the step in front of the frame, one whole foot on it
- Drive up through the top leg until you’re standing tall
- Bring the second foot up beside it
- Step back down slowly: next time, start with the other leg
Coach’s tip
Stair climbing as training: every step up counts as a rep, and the legs take turns. The way down counts double: set your foot down quietly. A low step is enough; a higher one makes it harder on its own.
Setup
Grip
One hand on the frame
Load
Bodyweight
You need
Step
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Supported Step-Up work?
Mainly the quads and glutes. The calves help.
What can I do instead of the Supported Step-Up?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Supported Step-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.