Step-up

Level

Beginner

Muscle Groups

• Quadriceps
• Gluteus muscles

Planes of Motion

• Sagittal plane

Outer Unit

• Lateral system

Necessary Material

• Barbell or Dumbbells or Body weight or Superband
• Bench or Aerobic step or Plyometric box

Progression Material

• Airex
• Superband

Objective

The step-up is a good beginner exercise to start with single-leg dominant training and to strengthen the lateral system.

Develop single-leg strength and balance.

Starting Position

Stand facing a box.

The height of the box should be approximately knee height, so your thigh is parallel to the floor in the starting position. A higher box may cause undue patella-femoral stress.

Keep your back upright in neutral alignment.

Execution

The exercise can be performed with dumbbells.

Step up placing the whole foot on the box.

Ascend by fully extending the lead leg. Avoid hyperextension.

In the top position balance on the lead leg. Do not let the foot of the trail leg touch the box.

Descend with a controlled eccentric contraction.

Keep the lead foot on the box until you completed the desired number of repetitions, then switch sides.

Coaching Keys

Descend with a controlled eccentric contraction. If stepping of the box in a controlled manner is not possible, lower the height of the box or the amount of weight lifted.

Do not cheat by pushing off with the foot on the ground.

Do not let the knee of the front leg move inward. Make sure it tracks over the second and third toe, staying well aligned between hip and ankle.

If you master the exercise you can even progress to performing the exercise on an unstable surface (half foam roller, airex pad, etc.).

Variations