Exercise library / Legs
Step-ups
Legs · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Quads, Glutes.
Secondary: Hamstrings, Calves.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Step-ups
- Swedish Step-ups
- Danish Step-ups
- German Step-ups
- Spanish Subidas al cajón
- Italian Step up
- Portuguese Subida no banco
- Russian Зашагивания на платформу
- French Montées sur banc
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.