Uppercuts Step In Place

Muscles worked

Setup

1. Stand facing a low step or aerobic platform with feet hip-width apart.
2. Bring your hands up to your chin in a boxing guard, elbows tucked close to your ribs.
3. Maintain a slight bend in your knees and keep your weight on the balls of your feet.

How to do it

1. Step your right foot firmly onto the step while driving your left fist upward in an uppercut motion, rotating your torso toward the right.
2. Exhale sharply on the punch, keeping the elbow bent at 90 degrees and stopping the fist at chin height.
3. Step back down to the floor and immediately repeat the movement by stepping with the left foot and punching with the right arm.
4. Continue alternating sides in a fluid, rhythmic tempo.

Form checklist

• Pivot on the ball of the back foot to allow the hips to rotate fully.
• Keep your core tight and chest up throughout the entire movement.
• Ensure the non-punching hand stays glued to your cheek for balance and form.
• Land softly on the step to protect your joints and maintain control.

Pro tips

• Think of the power coming from the floor through your calves and quads, transferred through the obliques into the punch.
• Keep the punch 'tight' by keeping the elbow close to the body until the final upward drive to maximize pectoral and bicep engagement.

Make it harder

• Increase the height of the step to demand more quadriceps and glute activation.
• Hold light dumbbells (1-3 lbs) to increase the resistance on the deltoids and core.

Frequently asked

What muscles does the uppercuts step in place work?

The uppercuts step in place primarily targets the abs, biceps, calves, deltoids, obliques, pectorals, and quadriceps, and also works the forearms, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the uppercuts step in place?

The uppercuts step in place requires no equipment — just your body weight.

Is the uppercuts step in place good for beginners?

The uppercuts step in place is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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