Step-up

Stepping onto a box one leg at a time and standing to full extension. It is the low-impact cousin of the box jump and the loaded version is one of the best race-specific leg builders there is.

Standard: A valid rep places the whole lead foot on the box, stands to full hip and knee extension on top, and steps back down under control before the next rep.

How to do the Step-up

1. Face a box at a height where the lead thigh is roughly parallel when the foot is on it.
2. Place the whole foot on the surface, not just the ball of the foot.
3. Drive through the lead heel and stand tall on top without pushing off the trailing foot.
4. Reach full extension of hip and knee at the top.
5. Step back down under control, leading with the same foot or alternating as prescribed.

Common faults

• Pushing off the back foot so the lead leg barely works.
• Only half the foot on the box, which makes it a calf raise and a slip risk.
• Never reaching full extension at the top.
• Dropping off the box rather than stepping down, which stacks impact quickly.

Scaling & progressions

• Lower the box until the lead thigh is comfortably above parallel.
• Drop any load and work bodyweight first.
• Hold a rig or wall for balance while learning the pattern.
• Add dumbbells, a barbell or a backpack once bodyweight steps are easy.