Grow Giant Glute Muscles With This Tiny Tweak To An Old Favourite

Kirsten Curtis |

This exercise should be a staple in anyone’s training programme

The step-up is a classic strength and conditioning exercise and it should be a staple in anyone’s training program. When it comes to step-ups, the higher the box, the greater you work your butt due to the increased flexion at the hip. Lower boxes tend to work your quads and calves more.

But how high do you go?

“The key to selecting the right box height is to go as high as you can without rounding your lower back or shifting your hips to the side,” says Bret “The Glute Guy” Contreras, our fearless leader for the #MHGluteProject.

For most people that’s anywhere from 50 to 70 centimetres┬ábased on individual hip mobility and limb length. If you can’t find the right box or bench, try using an adjustable aerobics step because you can customize the step height a riser at a time up or down.

Be sure to drive through your heel and hinge at your hips to maximally activate your glutes. And reach your arms in front of you for counter-balance.

Bret recommends doing 3 sets of 8 to 12 reps. Too easy? Then hold on to dumbbells with both hands or wear a weight vest to step up your glute game.

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