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🏋️ Compound Beginner

Step Up

A unilateral leg exercise that builds strength, balance, and addresses muscle imbalances.

Muscle Groups

Quadriceps Glutes Hamstrings Core

Equipment Needed

Plyo Box Bench

The step up is a functional exercise that mimics everyday movements like climbing stairs. It’s excellent for building unilateral leg strength and identifying imbalances.

How to Perform

  1. Setup: Stand facing a box or bench at knee height or slightly below. You can hold dumbbells at your sides for added resistance.

  2. Step: Place your entire foot on the box. Keep your chest up and core engaged.

  3. Drive: Push through your front heel to step up onto the box, bringing your back foot up to meet the front foot.

  4. Stand: Stand fully upright on the box, squeezing your glute at the top.

  5. Lower: Step back down with the same leg you started with, controlling the descent. Complete all reps on one side before switching.

Tips

  • Drive through your heel, not your toes
  • Don’t push off with your back foot
  • Keep your torso upright throughout
  • Start with a lower box and progress gradually

Variations

  • Lateral Step Up: Step up from the side
  • Weighted Step Up: Hold dumbbells or barbell
  • Deficit Step Up: Higher box for greater range
  • Step Up with Knee Drive: Add a knee raise at the top

Common Mistakes

  • Pushing off with the back foot
  • Leaning forward excessively
  • Using a box that’s too high
  • Rushing through the movement