Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Kettlebell
Instructions for proper form
Start by standing with a kettlebell in each hand at your sides (suitcase position). Place one foot on the plyo box in front of you. Ensure your core is engaged and your back is straight. Push through your heel on the box to step up, bringing the opposite knee up as you lift. Lower back down and switch legs, repeating the movement in a controlled manner. Keep your shoulders relaxed and avoid leaning forward excessively.
Common mistakes to avoid
Avoid rounding your back while lifting, ensure your knees do not cave inwards during the step up, do not rush the movement, and make sure you’re using your leg muscles rather than relying on momentum.
Benefits
Specific benefits of the exercise
The exercise builds strength in the quadriceps, enhances balance and stability, and improves functional movement patterns necessary for daily activities and athletic endeavors.
Expected results and timeframe
With consistent training (2-3 times per week), you may expect to see improved lower body strength and endurance in about 4-6 weeks, with noticeable muscle definition after 8-12 weeks..
Who this exercise is best for
This exercise is ideal for novice lifters looking to build foundational strength in their legs, individuals preparing for more advanced leg workouts, or those focusing on functional fitness and stability.
Scientific studies supporting its effectiveness
Research shows that kettlebell training can enhance strength, power, and overall fitness when done consistently, including improvements in muscle hypertrophy and endurance.
Variations
Beginner modifications
To simplify, try performing the step-ups with just body weight or using only one kettlebell at a time. You may also lower the height of the plyo box if needed.
Advanced progressions
To increase the challenge, add more weight to the kettlebells, increase the height of the plyo box, or incorporate an explosive jump as you step up to train power.
Integrations
Complementary exercises
Pair with exercises such as kettlebell swings, goblet squats, or lunges to create a balanced lower body workout targeting different muscle groups.
Super set recommendations
Consider supersets with leg curls or glute bridges to further target the lower body and improve muscle endurance.
Sample workout routines
Sample routine: 3 sets of double kettlebell suitcase alternating step-ups (10 reps each leg), followed by 3 sets of kettlebell swings (15 reps), and finish with 3 sets of goblet squats (12 reps).
Exercise combinations
Combine with upper body kettlebell exercises (e.g., KB shoulder press or rows) for a comprehensive full-body workout session.
Best time to do this exercise in your workout
Best performed early in the workout routine after a proper warm-up when energy levels are highest, allowing you to engage the targeted muscle group effectively.