Explosive Step-Up

Single-leg power developer — builds unilateral explosiveness and athletic power through rapid, forceful step-up with optional jump

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Unilateral Power)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	Box or platform (12-20")
Difficulty	⭐⭐ Intermediate
Priority	🟠 Moderate

Movement Summary

🎯 Setup

Starting Position

Box height: 12-20 inches — lower than regular step-ups for power emphasis
Foot placement: Entire working foot flat on box, centered
Stance: Athletic position, ready to explode
Torso: Slight forward lean, core braced
Arms: Ready to swing upward (or holding light weights)
Eyes: Looking forward and up

Box Height Selection

Height	Purpose	When to Use
Low (12-16")	Maximum explosiveness	Learning, power focus
Medium (16-20")	Balance power/strength	Intermediate training
High (20"+)	Avoid — reduces power output	Not recommended

Setup Cue

"Start in an athletic position — ready to explode up like a sprinter"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Explosive Drive
⏸️ Top Position
⬇️ Landing

What's happening: Loaded and ready to explode

Working foot completely flat on box
Slight forward lean, athletic stance
Arms back, ready to drive forward and up
Weight loaded in heel and midfoot
Core braced, ready for explosive drive

Feel: Coiled spring, ready to explode

Key Cues

Primary Cues

"Explode through the heel" — maximum force
"Drive the arms up" — adds momentum
"Triple extension" — hip, knee, ankle all extend
"Land soft" — control the impact

Tempo Guide

Goal	Tempo	Example
Power	X-0-0-2	Explosive up, land, 2s down
Strength-Power	X-0-1-2	Explosive up, 1s pause, 2s down
Conditioning	X-0-0-1	Rapid reps with control

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Explosive knee extension — driving body upward	`█████████░` 85%
Glutes	Explosive hip extension — power generation	`█████████░` 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee drive	`███████░░░` 65%
Calves	Ankle plantarflexion — push-off power	`███████░░░` 70%

Stabilizers

Muscle	Role
Core	Maintains posture during explosive movement
Hip Stabilizers	Controls knee position, prevents valgus
Hip Flexors	Drives trailing knee upward

Unique Benefit

Explosive step-ups develop unilateral power — crucial for running, jumping, and changing direction in sports. Trains rate of force development.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pushing off ground leg	Back leg provides power	Not truly unilateral	Tap ground leg only
Box too high	Can't be explosive	Reduces power output	Use lower box (12-16")
Landing hard	Slamming down	Injury risk, poor eccentric control	Focus on soft landing
Slow movement	Treating like regular step-up	Not training power	Maximize speed and force
Poor landing alignment	Knee valgus on landing	Knee injury risk	Land with knee tracking over toes

Most Common Error

Using too high of a box — power decreases with height. For explosiveness, use a lower box (12-16") and focus on speed, not height.

Self-Check Checklist

Box height allows explosive movement
Driving through heel of working leg
Maximum speed and force
Soft, controlled landing
Minimal ground leg contribution

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Fast Step-Up	Step up quickly without jump	Learning explosive pattern
Low Box (8-12")	Very low box	Maximizing speed
Alternating Explosive	Alternate legs each rep	Building power endurance

Variation	How	Emphasis
Explosive Step-Up	Drive up forcefully, no flight	Power without impact
Jump Step-Up	Drive up and leave ground	Maximum power
Weighted Explosive Step-Up	Light dumbbells (5-15 lbs)	Added resistance

Variation	How	When to Use
Single-Leg Box Jump	Jump from ground to box, single leg	Advanced power
Depth Step-Up	Step down, immediate explosive step-up	Reactive power
Weighted Jump Step-Up	Jump with added load	Maximum power development

By Intent

Target	Variation	Change
Pure Power	Low box, max speed	12" box, explosive drive
Vertical Jump	Jump variation	Leave ground
Reactive Power	Depth step-up	Use stretch reflex
Conditioning	High rep, alternating	10-15 reps per set

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Max Power	4-6	3-5	2-3 min	Full recovery, max quality
Power Endurance	3-4	6-10	90-120s	Maintain explosiveness
Conditioning	2-3	10-15	60s	Alternating legs

Workout Placement

Program Type	Placement	Rationale
Athletic training	Early in workout	Requires fresh CNS
Lower body power day	First exercise	Maximum neural readiness
Circuit training	Power station	Mixed with other movements

Progression Scheme

How to Progress

Progress power work by: 1) Increasing movement speed, 2) Adding light load (5-15 lbs), 3) Adding jump component, or 4) Moving to depth variation.

Programming Notes

CNS Demands

Explosive exercises are neurologically demanding. Keep total reps low (15-30 per leg per session) and ensure full recovery between sets.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Box Step-Up	Learn the pattern first
Fast Step-Up	Build speed without jumping

Progressions (Harder)

Exercise	When Ready
Jump Step-Up	Regular explosive step-up is controlled
Weighted Explosive Step-Up	Bodyweight explosive for 8+ reps
Single-Leg Box Jump	Elite power development

Similar Power Alternatives

Alternative	When to Use
Box Jump	Bilateral power
Jump Lunge	Different unilateral pattern
Broad Jump	Horizontal power

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	High forces during landing	Reduce explosiveness, lower box
Ankle instability	Landing balance	Master regular step-ups first
Achilles issues	Explosive plantarflexion	Avoid until healed
Poor landing mechanics	Knee injury risk	Regress to step-ups

Stop Immediately If

Sharp pain in knee, hip, or ankle
Inability to land softly
Knee buckling on landing
Achilles or calf pain

Safer Alternatives

If explosive step-ups cause issues, try:

Regular box step-ups (build strength first)
Bilateral box jumps (less balance demand)
Medicine ball throws (upper body power alternative)

Landing Mechanics Critical

Master soft landings before adding intensity. Land with flexed hips, knees, and ankles. "Stick" the landing quietly.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	Full	🟡 Moderate-High
Knee	Explosive extension	Full	🟡 Moderate-High
Ankle	Plantarflexion (push-off)	Full	🟡 Moderate

Joint Protection

Ensure proper warm-up with dynamic movements. Start with lower intensity and build up. Master landing mechanics before adding height or load.

❓ Common Questions

Should I jump off the box or just step up explosively?

Start with explosive drive without leaving the ground. Once you can do this with perfect form and control, progress to adding a small jump. The jump is optional — explosiveness is what matters.

What box height should I use for power development?

Lower is better for power — use 12-16 inches. Higher boxes force you to slow down, reducing power output. Power = force × velocity, so keep the box low enough to move fast.

How is this different from a box jump?

Explosive step-ups are unilateral (one leg) while box jumps are bilateral (two legs). Step-ups also start with one foot already on the box, making it purely a step-up pattern with explosive intent.

Can I use weights with explosive step-ups?

Yes, but keep them light (5-15 lbs dumbbells). Heavy loads reduce speed and defeat the power training purpose. If you want heavy resistance, stick to regular step-ups.

How often should I do explosive exercises?

2-3 times per week maximum, with at least 48 hours between sessions. These are CNS-intensive and require full recovery.

📚 Sources

Biomechanics & Power Development:

Haff, G.G. & Triplett, N.T. (2016). NSCA Essentials of Strength Training — Tier A
Contreras, B., et al. (2017). Unilateral power exercises — Tier A

Programming:

Verkhoshansky, Y. & Siff, M. (2009). Supertraining — Tier A
Boyle, M. (2016). New Functional Training — Tier B

For Mo

When to recommend this exercise:

User wants to develop single-leg power
User is an athlete training for sports
User has mastered regular step-ups
User wants explosive/plyometric training

Who should NOT do this exercise:

Acute knee, hip, or ankle injury → Wait for recovery
Poor landing mechanics → Master regular step-ups first
Significant balance issues → Build foundation first

Key coaching cues to emphasize:

"Explode through the heel — maximum speed"
"Drive the arms up aggressively"
"Land soft and quiet"

Common issues to watch for in user feedback:

"My knee hurts" → Check landing mechanics, lower box height
"I can't be explosive" → Box may be too high, reduce to 12-16"
"I'm pushing off my back leg" → Cue to barely touch ground leg

Programming guidance:

For intermediate: 3-4x5-6 per leg, bodyweight, early in workout
For advanced: 4-5x3-5 per leg, light load, 2-3 min rest
Progress when: Can do 6-8 explosive reps with perfect landing

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Box Height Selection​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Intent​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

Programming Notes​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Similar Power Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safer Alternatives​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​