Step-Up
A unilateral lower body exercise using a plyometric box that targets the quads and glutes to build strength and stability; commonly scaled by adjusting box height or adding external weight.
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 facing a sturdy box or bench with feet hip-width apart. Place one foot entirely on the surface so the heel is flat.
- Drive forcefully through the lead heel to extend the hip and knee.
- Lift your body up until the lead leg is fully straight.
- Bring the trailing foot to tap the box or hover next to the lead foot.
- Lower yourself under control using the lead leg.
- Touch the floor softly with the trailing foot and repeat.
Coaching Tips
Form Cues
- Drive through heel
- Chest up
- Control the descent
- Don't push off back leg
- Knee tracks over toes
Breathing
Inhale at the bottom; exhale as you drive up through the lead leg.
Tempo
2-1-1
Range of Motion
Step up until the lead leg is fully extended; lower until the trailing foot touches the floor.
Safety
Safety Notes
- Ensure box is stable and non-slip
- Start with a lower box if balance is poor
- Keep entire foot on the box
Spotting
Stand behind the lifter to assist with balance at the hips if necessary.
Common Mistakes
- Pushing off trailing foot
- Knee caving inward
- Leaning too far forward
- Dropping down uncontrollably
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, Bench Step Up, Unilateral Step Up
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