Step-Up
0% read · 1 min left
Stepping up onto a raised surface one leg at a time; a unilateral knee/hip extension exercise whose difficulty scales with box height.
Detail
Stand facing a sturdy box, bench, or step. Place one whole foot on it, then drive through that heel to stand fully on top (minimizing push-off from the trailing foot), and step back down under control. Repeat per side. The working-leg quadriceps and gluteus-maximus extend the knee and hip to lift the body; the higher the step, the deeper the knee flexion and the harder the rep.
Keep the knee tracking over the toes (knee-toe-relationship) and avoid pushing off the bottom foot. Progress by raising the box, slowing the descent, pausing at the top, or holding a backpack. A joint-friendly unilateral leg builder and a good lead-in to deeper single-leg work in the pistol-squat-progression.
Key facts
- Step up onto a box one foot at a time; drive through the top-foot heel, minimal bottom push-off.
- Higher box = deeper knee flexion = harder.
- Progress with box height, slow descent, top pause, or added load.
- Knee tracks over the toes.
Connections
- pistol-squat-progression — related unilateral squat line.
- split-squat / lunge — companion unilateral movements.
- quadriceps / gluteus-maximus — prime movers.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.