Step Up
A unilateral lower body exercise where the athlete steps onto a raised platform, targeting the quads and glutes for strength and balance development.
About Exercise
Equipment
Body Weight, Plyometric Box
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest slightly longer between sets if performing high volume or using external load.
How to Perform
Stand facing a sturdy box or bench placed in front of you, about knee height. Place one foot fully onto the center of the platform, ensuring your heel is firmly grounded.
- Drive down through the heel of the elevated foot to stand up onto the box completely.
- Bring the trailing leg up to meet the working leg, achieving a momentary upright standing position.
- Slowly and with control, lower the trailing foot back to the ground.
- Lower the working leg back down, returning to the starting position.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Drive through the heel.
- Maintain upright torso.
- Control the descent.
- Knee tracks over toes.
- Minimize push-off.
Breathing
Inhale as you lower down, and forcefully exhale as you drive up to the standing position, bracing your core throughout the movement.
Tempo
2-0-1
Range of Motion
The movement spans from standing on the floor with one foot on the box to a fully upright standing position atop the box with the hips and knees locked out.
Safety
Safety Notes
- Ensure the box or step is completely stable and cannot slide or tip.
- Avoid letting the working knee travel significantly past the toes.
- If you experience knee pain, lower the height of the step.
Spotting
Not recommended; focus on controlling the movement and use a lower step if balance is compromised.
Common Mistakes
- Pushing off excessively with the bottom foot.
- Allowing the knee to collapse inward on the working leg.
- Rushing the eccentric (lowering) phase.
- Using a box that is too high, leading to instability.
When to Avoid
- Acute knee or ankle joint pain.
- Severe balance deficiencies.
Flexibility Needed
- Adequate hip and knee flexion
Build Up First
- Ability to balance on one leg momentarily
Also known as
Box Step-Up, Single Leg Step Up, Forward Step-Up, Bench Step-Up
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