How to Do Step Up On Chair Bodyweight

Step Up On Chair Bodyweight is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Step Up On Chair Bodyweight

  1. 01Place the entire right foot onto a sturdy chair or bench, ensuring the knee is aligned over the ankle.
  2. 02Drive the right heel into the surface to lift the body upward until the right leg is straight.
  3. 03Touch the left foot lightly to the chair or keep it suspended for increased difficulty.
  4. 04Lower the left foot back to the floor with a 3-second count, keeping the right knee from collapsing inward.
  5. 05Complete all reps on one leg before switching sides.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Step Up On Chair Bodyweight

Primary Stabiliser Inactive

Tap to explore manually

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 the heel of the leading foot into the chair to engage the glutes rather than pushing off with the trailing toe.

Same coaching engine used inside the A90 app

05 / FAQ

Step Up On Chair Bodyweight questions

What muscles does Step Up On Chair Bodyweight work?

Step Up On Chair Bodyweight is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Step Up On Chair Bodyweight correctly?

Place the entire right foot onto a sturdy chair or bench, ensuring the knee is aligned over the ankle. Drive the right heel into the surface to lift the body upward until the right leg is straight. Touch the left foot lightly to the chair or keep it suspended for increased difficulty. Lower the left foot back to the floor with a 3-second count, keeping the right knee from collapsing inward. Complete all reps on one leg before switching sides.

What is the A90 coach tip for Step Up On Chair Bodyweight?

Drive the heel of the leading foot into the chair to engage the glutes rather than pushing off with the trailing toe.

Is Step Up On Chair Bodyweight suitable for beginners?

Step Up On Chair Bodyweight is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Step Up On Chair Bodyweight?

No. Step Up On Chair Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes step up on chair bodyweight into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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