How to Do Bench Alternating Step Ups

Bench Alternating Step Ups is a quads exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bench Alternating Step Ups

  1. 01Place the entire right foot on the center of the bench with the ankle directly under the knee.
  2. 02Drive through the right heel to extend the hip and knee until standing fully upright on the bench.
  3. 03Touch the left foot lightly to the bench without shifting weight onto it.
  4. 04Step back down with the left foot, keeping the right foot glued to the bench to maintain tension.
  5. 05Alternate the lead leg after completing the required volume or swap legs every rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Alternating Step Ups

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive through the heel of the lead foot and avoid pushing off the floor with the trailing toes to maximize quad engagement.

Same coaching engine used inside the A90 app

05 / FAQ

Bench Alternating Step Ups questions

What muscles does Bench Alternating Step Ups work?

Bench Alternating Step Ups is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bench Alternating Step Ups correctly?

Place the entire right foot on the center of the bench with the ankle directly under the knee. Drive through the right heel to extend the hip and knee until standing fully upright on the bench. Touch the left foot lightly to the bench without shifting weight onto it. Step back down with the left foot, keeping the right foot glued to the bench to maintain tension. Alternate the lead leg after completing the required volume or swap legs every rep.

What is the A90 coach tip for Bench Alternating Step Ups?

Drive through the heel of the lead foot and avoid pushing off the floor with the trailing toes to maximize quad engagement.

Is Bench Alternating Step Ups suitable for beginners?

Bench Alternating Step Ups is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bench Alternating Step Ups?

Bench Alternating Step Ups uses bench.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bench alternating step ups into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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