Bodyweight Step-Up
Unilateral lower body exercise a box that targets quads and glutes to build strength, power, and balance; commonly used for leg hypertrophy and athletic conditioning.
About Exercise
Equipment
Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with your arms at your sides with a sturdy box or bench at knee height in front. Place one foot fully on the box.
- Drive through the heel of the lead foot to step up
- extending knee and hip fully.
- Bring the trailing leg up to meet the lead foot on top.
- Step down controlled with the trailing leg
- keeping the lead foot on the box.
- Repeat for reps on one leg before switching sides.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toes
- Torso upright
- Opposite knee up high
Breathing
Inhale as you step down; exhale forcefully as you drive up and brace your core.
Tempo
2-1-1
Range of Motion
Step up until lead thigh is parallel or above, full hip and knee extension at top; lower until trailing knee nearly touches floor.
Safety
Safety Notes
- Use stable
- non-slip box
- Avoid if knee instability
- Start with bodyweight if new
- Secure footing to prevent slips
Spotting
Spot from behind for balance; assist by supporting lower back on descent if needed.
Common Mistakes
- Pushing off trailing foot
- Leaning forward excessively
- Partial extension at top
- Uneven box height
When to Avoid
- Acute knee pain
- Balance issues
- Recent lower body surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Mastered basic squat
- Single-leg balance competency
Also known as
Box Step Up, Step-Up
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