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Exercise Profile
  • Target Muscle Group
    Quads
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

1 Kettlebell Step Up Overview

The 1 kettlebell step up is a variation of the step up and an exercise used to target the muscles of the leg.

The 1 kettlebell step up challenges the muscles of the quads unilaterally to build balanced strength. It also presents a core challenge as the core fights to stabilize the spine throughout the range of motion.

1 Kettlebell Step Up Instructions

  1. Set up in front of a riser which is 8-12” off the ground.
  2. Hold a kettlebell in one hand and initiate the exercise by stepping on to the riser with one leg.
  3. Drive through the front foot and extend the knee as you stand up fully.
  4. Slowly lower back to the starting position.
  5. Repeat for the desired number of repetitions.

1 Kettlebell Step Up Tips

  1. If you’re having trouble with only driving off the front leg, then consider pulling up the toes on the back foot. This will shift the weight onto your heel and prevent you from driving off the ball of your foot.
  2. If you want to emphasize more a pump through one leg versus another, complete all of the repetitions on one side before switching to the other.
  3. Do not rock forward to initiate the movement. Lean forward over the front leg, drive off the forefoot, control the eccentric, step off, and repeat.
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