Box Step-over

Stepping up onto a box and continuing over it, landing on the far side, then turning and repeating. It keeps the leg work of a box jump with a fraction of the impact, which is why it survives high rep counts.

Standard: A valid rep brings both feet onto the box and both feet down on the far side, passing through full hip and knee extension on top before stepping off.

How to do the Box Step-over

1. Step the lead foot onto the box with the whole foot in contact.
2. Drive up and bring the trailing foot onto the box as you stand.
3. Reach full extension on top rather than crouching across.
4. Step down the far side one foot at a time under control.
5. Turn to face the box and start the next rep, alternating the lead leg as you go.

Common faults

• Staying crouched across the box and never opening the hips at the top.
• Jumping down the far side, which turns a low-impact movement into a high one.
• Leading with the same leg for a hundred reps and cooking one side.
• Standing too far from the box, which turns the step into a lunge onto a raised surface.

Scaling & progressions

• Lower the box height, which changes the cost more than any other variable.
• Do plain step-ups and step back down the same side.
• Reduce the reps and keep the turnaround brisk to hold the same stimulus.
• Hold dumbbells or a pack once the bodyweight version is easy.