Stand about a foot away from a flat bench with your arms down and to your sides. This is your starting position.
Lead with one leg forward and step onto the flat bench. Follow with your other leg which you will finally place beside your leading leg. Once at the top, step back down with the leg you lead with and complete the movement by placing your other leg beside the leading leg.
Finally, repeat the entire movement sequence for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't rush the movement as it may affect your balance
Don't step onto the bench with your toes or half of your foot; you need to step onto the bench with your entire footprint
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or do barbell step ups.
This is not the typical Step Up you will see in Aerobics classes. It's more difficult because your are not stepping onto a platform that is ten inches high - you're stepping onto a bench that is much higher.
Also, this exercise is great for beginners because it's the basic version of the step up - more advanced is with dumbbells or a barbell.
Moreover, this exercise does wonders for your legs because it works all of your leg muscles. Thus, of your are pressed for time and want to have a good leg workout nevertheless, this is the exercise to do!