Library / Quadriceps
Jump Step-Up
Bodyweight · Lunge · Compound
Quadriceps HamstringsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Bodyweight
- Movement pattern
- Lunge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand in front of a sturdy box or platform
- Step onto the box with one foot, then powerfully jump up
- Land softly with your foot on the box
- Step down and immediately repeat the movement
Joint & safety considerations
No specific joint contraindications are flagged for Jump Step-Up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Dumbbell Box Step-Up | Dumbbell swap | Dumbbell |
| Dumbbell Bulgarian Split Squat | Dumbbell swap | Dumbbell |
| Dumbbell Lunge | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.