Step-Up

The concentric specialist — eliminates eccentric loading for knee-friendly single-leg development with direct carryover to stairs, hills, and daily movement

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	Box/Bench
Difficulty	⭐ Beginner
Priority	🟡 Foundational

Movement Summary

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🎯 Setup

Starting Position

1. Box height: 12-20 inches for most people (start lower)
2. Box stability: Ensure box won't slide or tip
3. Working foot placement: Entire foot flat on box, heel not hanging off
4. Foot position: Middle of box, pointing straight forward
5. Starting position: Standing tall in front of box
6. Non-working leg: On ground, ready to step
7. Posture: Upright torso, core engaged, eyes forward

Selecting Box Height

Box Height	Knee Angle at Top	Best For
12-14"	~90° hip/knee flexion	Beginners, learning pattern, knee issues
16-18"	~80° hip/knee flexion	Most people, general strength
20-24"	~70° hip/knee flexion	Advanced, maximum glute emphasis
24"+	<70° hip/knee flexion	Athletes, power development

Box Height Cue

"When your foot is on the box, your thigh should be roughly parallel to the ground or slightly above — not dramatically higher (too tall) or barely bent (too short)"

Foot Placement Essentials

Aspect	Correct	Incorrect
Heel position	Fully on box	Hanging off edge
Foot angle	Straight forward	Angled out/in
Foot position	Middle of box	Too close to edge
Contact	Entire foot flat	Only toes/ball of foot

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Establishing working foot on box

1. Stand facing box, feet hip-width apart
2. Place one foot (working leg) entirely on box
3. Entire foot flat, heel fully supported
4. Non-working foot on ground behind
5. Torso upright, core braced
6. Arms at sides (or holding dumbbells)
7. Breathing: Deep breath in, prepare to drive

Balance note: Weight should already be shifting to working leg

Feel: Working leg loaded and ready, non-working leg ready to leave ground

⬆️ Stepping Up

What's happening: Driving through working leg to step up

1. Push through entire working foot on box
2. Drive through heel primarily
3. Extend working leg's hip and knee
4. Bring non-working leg up smoothly
5. Don't push off ground leg — it's a passenger
6. Stand fully tall on box, both feet up
7. Breathing: Exhale forcefully through sticking point

Tempo: 1-2 seconds (controlled power)

Key: All force from working leg — don't jump off bottom leg

Feel: Working quad and glute firing maximally

🔝 Top Position

What's happening: Full standing position on box

1. Both feet on box
2. Standing fully upright
3. Hips fully extended
4. Working leg completely straight
5. Non-working leg beside it
6. Brief pause (optional) or immediately begin descent

Balance: Stable, controlled, upright

Feel: Working leg did all the work

⬇️ Stepping Down

What's happening: Controlled descent back to start

1. Step down with same non-working leg first
2. Lower with control (don't just drop)
3. Working leg remains on box
4. Lower non-working foot to ground softly
5. Return to starting position
6. Breathing: Controlled inhale during descent

Tempo: 2 seconds (controlled)

Option: Alternate which leg leads descent, or always same leg

Feel: Working leg controls the descent, eccentric loading

Key Cues

Primary Cues

• "Drive through the heel on top — don't push off the ground" — ensures single-leg focus
• "Stand all the way up, lock it out" — full hip extension
• "Knee tracks over toe, not caving in" — proper alignment
• "Bottom leg is a feather — just along for the ride" — no push-off

Tempo Guide

Goal	Tempo (Up-Pause-Down)	Example
Strength	1-1-2	1s up, 1s pause, 2s down
Hypertrophy	2-1-3	2s up, 1s pause, 3s down
Power	X-0-2	Explosive up, no pause, 2s down
Endurance	1-0-1	1s up, no pause, 1s down, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — driving body upward	█████████░ 85%
Glutes	Hip extension — standing fully on box	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assist, knee stability	██████░░░░ 60%
Calves	Ankle stabilization, plantarflexion at top	██████░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintain upright posture during single-leg transition
Hip Stabilizers (Glute Med/Min)	Prevent hip drop and knee valgus, control frontal plane

Concentric Emphasis

Step-ups are uniquely concentric-dominant:

• Stepping up: Pure concentric contraction (muscle shortening)
• Stepping down: Minimal eccentric if done quickly, or controlled eccentric if slowed
• Benefit: Knee-friendly — reduced eccentric stress vs squats/lunges
• Application: Ideal for knee issues, building strength without soreness, or deloading weeks
• Height matters: Taller box = more glute, shorter box = more quad

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pushing off bottom leg	Jumping up with ground leg	Not single-leg work, defeats purpose	"Bottom leg is dead weight"
Heel hanging off box	Unstable, calf cramping	Achilles stress, poor leverage	Full foot on box
Knee caving inward	Valgus collapse	Knee injury risk	Push knee out, strengthen glutes
Leaning forward excessively	Chest drops toward box	Reduces glute work, balance issues	Stay upright, drive through heel
Not standing fully	Partial hip extension	Less glute activation	Lock out hips at top
Dropping down	Falling off box	Injury risk, lost eccentric benefit	Control descent 2s
Box too high	Can't complete rep smoothly	Form breakdown, compensation	Lower box height

Most Common Error

Pushing off the bottom leg — this turns the step-up into a two-legged jump and eliminates single-leg training benefits. The bottom leg should barely leave the ground — it's a passenger, not a driver.

Self-Check Checklist

• Entire foot flat on box (heel not hanging)
• Bottom leg doesn't push off (passive)
• Knee tracks over toe (not caving in)
• Standing fully tall at top
• Controlled descent (not dropping)
• Can complete 10+ reps per leg smoothly

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🔀 Variations

By Box Height

Low Box (12-16")

Height	Effect	Best For
12-14"	Quad-dominant, less glute	Beginners, knee rehab, learning
14-16"	Balanced quad/glute	Most people, general development

High Box (18-24")

Height	Effect	Best For
18-20"	Glute-dominant	Glute development, intermediate
20-24"	Maximum glute emphasis	Advanced, athletes, power training

Specialty Heights

Variation	Details	Purpose
Deficit Step-Up	Start with foot on small plate	Increased ROM, more glute
Variable Height	Change height weekly	Varied stimulus, prevent adaptation

By Loading

Load Type	Position	When to Use
Bodyweight	None	Learning pattern, warm-up, endurance
Goblet	KB/DB at chest	Beginner loading, upright posture
Dumbbells	At sides	Most common, scalable
Barbell	Across back	Advanced, maximum strength
Weighted Vest	On torso	Keeps hands free, functional
Single DB/KB	Opposite hand from working leg	Anti-rotation core challenge

By Tempo & Style

Variation	Technique	Purpose
Explosive Step-Up	Drive up fast, control down	Power development
Slow Eccentric	4-5s descent	Hypertrophy, control
Pause at Top	Hold 2-3s	Glute activation, balance
Continuous	No pause, keep moving	Endurance, conditioning
Step-Down Focus	Slow descent only	Eccentric strength, knee rehab

Direction Variations

Variation	Technique	Benefit
Lateral Step-Up	Step up sideways	Glute med/abductors, frontal plane
Crossover Step-Up	Step across midline	Hip mobility, adductors
Rotational Step-Up	Turn 90° at top	Core, multi-planar

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Load	RIR
Strength	3-4	6-10	90-120s	Heavy DBs/barbell	2-3
Hypertrophy	3-4	10-15	60-90s	Moderate DBs	2-3
Endurance	2-3	15-25+	45-60s	Bodyweight/light	3-4
Power	3-5	5-8	2-3 min	Moderate, explosive	3-4

Workout Placement

Program Type	Placement	Rationale
Leg day	After main lifts	Single-leg accessory
Full-body	Primary or secondary lower	Efficient unilateral work
Athletic/sports	Primary exercise	Direct carryover to running, jumping
Rehab/knee-friendly	Main lower body lift	Low eccentric stress
Conditioning	Circuits or finishers	High rep, moderate load

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets of 10-12/leg
Intermediate	2x/week	3-4 sets of 12-15/leg
Advanced	1-2x/week	4 sets, varied heights/loads
Athletes	2-3x/week	Power/strength focus, varied

Sample Leg Day

Progression Scheme

Progressive Overload Strategies

1. Increase box height (easiest, most impactful)
2. Add load (dumbbells, vest, barbell)
3. Increase reps (build volume)
4. Slow tempo (4s eccentric for hypertrophy)
5. Add explosiveness (power development)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Low box step-up (8-12")	Learning pattern, very weak
Assisted step-up (hold rail)	Balance issues
Split Squat	Need bilateral stability first

Progressions (Harder)

Exercise	When Ready	Link
High box step-up (24"+)	Comfortable with 20" loaded
Explosive/jump step-up	Strong with 20" box, want power
Deficit step-up	Want more ROM and glute work
Single-leg squat (pistol)	Maximum single-leg challenge

Alternatives (Same Goal, Different Movement)

Single-Leg Alternatives

Alternative	Difference	When to Use
Bulgarian Split Squat	Eccentric emphasis, rear foot elevated	Want eccentric training, muscle building
Reverse Lunge	Dynamic, eccentric+concentric	More athletic, both phases
Single-Leg Leg Press	Machine-based	Maximum load, less balance demand

Other Concentric Focus

Alternative	Benefit
Box Squat (bilateral)	Concentric emphasis, both legs
Sled Push	Concentric only, less eccentric soreness
Prowler Push	Pure concentric, conditioning

Functional Carryover

Alternative	Application
Stair Climbing/Running	Direct real-world application
Hill Sprints	Power, conditioning, concentric
Bleacher Runs	Athletic conditioning

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain (patellar tendon)	Concentric loading still stresses tendon	Lower box, bodyweight only, slow tempo
Poor balance	Falling off box	Lower box, use rail for support
Achilles issues	Plantarflexion at top can aggravate	Lower box, avoid calf push-off
Hip flexor tightness	Limited hip extension at top	Work on hip mobility, lower box

Stop Immediately If

• Sharp pain in knee during step-up
• Achilles pain during push-off
• Losing balance repeatedly (lower box height)
• Hip or groin pain at top position

Box Safety

Issue	Risk	Solution
Unstable box	Tipping, falling	Use stable plyo box or secured bench
Slippery surface	Foot sliding	Non-slip surface on box, proper shoes
Box too high	Falling backward, form breakdown	Lower height until smooth reps possible
Heel hanging off	Achilles strain, imbalance	Full foot on box

Safe Progression Timeline

Week	Box Height	Load	Volume
1-2	12-14"	Bodyweight	3x8-10/leg, learn pattern
3-4	14-16"	Bodyweight	3x12-15/leg, build volume
5-6	16-18"	Light goblet (10-20 lbs)	3x10-12/leg
7-8	16-20"	Moderate DBs (20-30 lbs)	3x10-12/leg
9+	18-24"	Progress load/height as tolerated	3-4x8-12/leg

Knee-Friendly Benefits

Step-ups are often better tolerated than squats/lunges for knee issues because:

• Concentric-dominant = less eccentric soreness and stress
• Adjustable height = control ROM and load
• No impact if done controlled (unlike jumping)
• Natural movement pattern (similar to stairs)
• Easy to regress (just lower the box)

Always consult medical professionals for injury management.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion to extension	90° flexion to full extension	🟡 Moderate
Knee	Flexion to extension	90° flexion to full extension	🟡 Moderate (concentric focus)
Ankle	Dorsiflexion transitioning to plantarflexion	15-20° dorsiflexion	🟢 Low-Moderate
Spine	Neutral stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip Flexion	90° (box-dependent)	Can lift knee to hip height	Hip mobility work, lower box
Hip Extension	Full (0°)	Can stand tall without arching back	Hip flexor stretches
Ankle	15° dorsiflexion	Foot stays flat when knee forward	Ankle mobility, heeled shoes
Knee Flexion	90°	Can sit in chair comfortably	Knee mobility work, lower box

Joint-Friendly Design

Step-ups are uniquely knee-friendly:

• Concentric emphasis: Less patellar tendon stress vs eccentric
• Adjustable height: Control stress by box height
• Natural pattern: Mimics stairs, familiar to joints
• Single-leg loading: Can use lighter loads than bilateral squats
• No impact: When controlled (unlike jump training)

Many people with knee issues tolerate step-ups better than squats or lunges.

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❓ Common Questions

What box height should I use?

Start with 12-16 inches. When your foot is on the box, your thigh should be roughly parallel to the ground or slightly above. Taller box = more glute emphasis. Shorter box = easier, more quad. Increase height as you get stronger.

Should I push off my bottom leg?

No — never. The bottom leg is just a passenger. All the work should come from the leg on the box. If you're pushing off the bottom leg, you're defeating the single-leg training purpose. Cue: "Bottom leg is dead weight."

Step-ups vs Bulgarian split squats — which is better?

Different tools, different goals:

• Step-ups: Concentric-focused, knee-friendly, power transfer, easier on knees
• Bulgarian split squats: Full eccentric+concentric, better for hypertrophy, more quad/glute activation

Use step-ups for knee issues, power training, or as a complement to Bulgarian split squats.

Should I alternate legs or do all reps on one side first?

Do all reps on one side first for strength/hypertrophy (maximizes fatigue). Alternate legs for conditioning or endurance work (manages fatigue).

Can I use step-ups as my main leg exercise?

Yes, especially for athletes, people with knee issues, or home trainers. Do 4 sets of 8-12 reps per leg on a challenging box height with dumbbells. Pair with a hip hinge exercise (RDLs) for complete leg development.

My knee hurts during step-ups — what should I do?

1. Lower the box (reduce ROM)
2. Check foot placement (entire foot on box, heel not hanging)
3. Don't let knee cave in (push knee out over toe)
4. Slow down tempo (control = less stress)
5. If pain persists → Stop and consult medical professional

How do I make step-ups harder?

In order of effectiveness:

1. Increase box height (most impactful)
2. Add weight (dumbbells, vest, barbell)
3. Slow eccentric (4-5s descent)
4. Increase reps (build volume)
5. Add explosiveness (power variation)

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📚 Sources

Biomechanics & Muscle Activation:

• McCurdy et al. (2010). Step-up vs other single-leg exercises EMG comparison — Tier A
• Contreras et al. (2016). Glute activation across box heights — Tier A
• Andersen et al. (2006). Influence of maximal muscle strength on step-up performance — Tier A

Programming & Athletic Performance:

• NSCA Essentials of Strength Training and Conditioning (4th ed.) — Tier A
• Boyle, M. (2016). New Functional Training for Sports — step-up progressions — Tier C
• Siff, M. & Verkhoshansky, Y. (2009). Supertraining — plyometric progressions — Tier B

Knee Health & Rehabilitation:

• Escamilla et al. (1998). Knee biomechanics of the step-up exercise — Tier A
• Powers, C.M. (2010). Patellar kinematics during weight-bearing exercises — Tier A
• American Journal of Sports Medicine — step-up in ACL rehab protocols — Tier A

Technique:

• Squat University — step-up tutorial and progressions — Tier C
• EXOS Performance — athletic step-up variations — Tier C
• Precision Nutrition Exercise Database — step-up technique — Tier C

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For Mo

When to recommend this exercise:

• Users with knee pain (step-ups often better tolerated than squats/lunges)
• Athletes wanting power transfer and functional strength
• Users wanting single-leg work with less soreness (concentric focus)
• Beginners learning single-leg patterns (easier balance than Bulgarian)
• Home trainers (just need a sturdy box/bench)
• Deload weeks (reduce eccentric stress while maintaining volume)

Who should NOT do this exercise:

• Acute knee injury → Wait for clearance
• Severe balance impairment → Start with split squat or assisted
• Achilles tendinopathy (active flare) → Avoid plantarflexion at top
• No access to stable box/bench → Use reverse lunge instead

Key coaching cues to emphasize:

1. "Bottom leg is dead weight — don't push off"
2. "Drive through the heel on top"
3. "Stand all the way up — lock it out"
4. "Control the step down — don't just drop"

Common issues to watch for:

• "I keep pushing off my bottom leg" → Normal mistake. Cue aggressively, or have them tap bottom toe lightly
• "My knee hurts" → Check box height (lower it), foot placement (full foot), knee tracking (don't cave in)
• "This feels too easy" → Increase box height first, then add load
• "I lose balance at the top" → Normal at first. Lower box, slow down, practice
• "Where should I feel this?" → Working quad and glute, minimal bottom leg

Programming guidance:

• Hypertrophy: 3-4 sets of 10-15/leg, 16-20" box, moderate DBs, 60-90s rest
• Strength: 3-4 sets of 6-10/leg, 18-24" box, heavy DBs, 90-120s rest
• Power: 3-5 sets of 5-8/leg, explosive tempo, 2-3 min rest
• Conditioning: 2-3 sets of 20-30/leg, bodyweight or light, minimal rest
• Pairing: Works great with RDLs, leg curls, or upper body

Progression signals:

• Increase box height when: 3x12/leg smooth and controlled at current height
• Add weight when: Bodyweight reps feel easy (3x15+)
• Try explosive when: Comfortable with 20" box, want power
• Regress if: Knee pain, consistent balance issues, can't complete reps smoothly

Why this exercise is special:

• Concentric-focused: Less soreness, better for knee issues
• Height-adjustable: Easy to progress/regress
• Functional: Direct carryover to stairs, hills, running
• Knee-friendly: Often tolerated better than squats for knee issues
• Versatile: Works for strength, hypertrophy, power, endurance
• Accessible: Just need a box (stairs, bench, chair works)

Special programming notes:

• Great for in-season athletes (less soreness from eccentric)
• Perfect for deload weeks (maintain volume, reduce eccentric stress)
• Excellent for older adults (functional, natural movement)
• Can be primary leg lift for knee rehab protocols
• Works well in circuits for conditioning

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Last updated: December 2024