Cable Step Up

How to Perform the Cable Step Up

Set a cable pulley to the lowest position and attach a handle or rope. Place a sturdy bench or step platform in front of the cable machine.
Grasp the handle with both hands and stand facing away from the machine, with the bench directly in front of you.
Place your entire right foot firmly on top of the bench, ensuring your knee is aligned over your toes.
Drive through your right heel and push your body upward, fully extending your right leg to stand on the bench.
Bring your left foot up to the bench briefly, then slowly lower your left foot back down to the floor in a controlled manner.
Complete all reps on one side before switching to the other leg. Maintain an upright torso throughout the movement.

Pushing off with the trailing foot

Focus on driving through the heel of the working leg on the bench. The trailing foot should contribute minimal force.

Leaning too far forward

Keep your chest up and torso upright throughout the movement to ensure the quads and glutes do the work.

Using a step that is too high

Start with a step height that allows your thigh to reach parallel. Increase height as strength and mobility improve.

✓Builds single-leg strength and corrects muscle imbalances between legs.
✓The cable provides constant tension throughout the entire range of motion, unlike free weights.
✓Improves balance, coordination, and functional lower-body strength for athletic performance.

●Keep constant tension on the cable by maintaining a slight forward lean at the hips without rounding your back.
●Focus on a slow, controlled descent to maximize time under tension on the eccentric phase.
●Use a moderate weight that allows you to maintain balance and proper form throughout the set.

Strength

4-5 sets of 5-6 reps per leg at 80-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps per leg at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps per leg at 50-60% 1RM

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