Legs
Step-up
A fundamental lower-body movement for building functional leg strength, unilateral stability, and powerful glutes.
How to perform.
Follow the sequence — setup is half the lift.
Place one foot firmly on the center of the box, ensuring your entire foot is supported and your shin is vertical.
Lean your torso slightly forward and engage your core to shift your center of gravity over the lead leg.
Drive through your mid-foot and heel to extend the hip and knee until you are standing fully upright on top of the box.
Control the descent by slowly lowering your trailing foot back to the ground while keeping the lead foot planted.
Avoid pushing off the ground with your back foot to ensure the elevated leg performs the majority of the work.
Reset your posture at the bottom of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pushing off the floor with the bottom toe to create momentum.
- Letting the lead knee cave inward during the ascent or descent.
- Using a box that is too high, causing the hip to hike or the lower back to round.
- Dropping too quickly during the eccentric phase instead of maintaining control.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.