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The Lunge Step Up is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to intermediate lifters.




  • Hold a kettle bell in front of you, against your chest.
  • Start in a lunge position with one foot planted firmly on the ground and then drive up with the other leg, maintaining your balance, until your thigh is horizontal.
  • Lower yourself back down in a slow, controlled manner and repeat.
  • Keep your hips tilted forwards and body upright throughout the movement.

Leg Muscle Diagram.

Leg Muscles