A strengthening exercise that targets the quads, glutes, as well as the abductor muscles in the hips. This exercise does require a step and free weights, and can be done as part of an at home workout, or at a gym. By doing this exercise regularly, you may see fat loss in the hips, thighs and even around the buttocks.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Hip Abductors


  • Hold the weights alongside the body with the thumbs pointing forward.
  • Place the body alongside the steps.
  • Place the feet at shoulder width.
  • Place one foot on a step with the toes pointing slightly out.
  • Place the hands alongside the body.
  • Keep the back straight.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Climb a step using only the elevated leg.
  • Do not place the other foot on the step.
  • Return the other foot to the floor.
  • Switch foot positions for the next set.


Always look forward. Never curve the back. Keep the abdominals contracted. Never let the knees pass the front of the toes. Keep the middle of the kneecap aligned with the 2nd toe. Never lock the knees. Keep the weight on the heel of the foot.