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Quadriceps · Intermediate

Body Weight Step Up

Single-leg lower-body drill building leg strength, balance, and control.

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Body Weight Step Up demonstration

Exercise overview

Training details

QuadricepsGlutes

Equipment

Box

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Face a stable box or bench and place the entire working foot securely on top.
  2. 02Brace your trunk and keep the working knee aligned with its toes.
  3. 03Drive through the elevated foot to stand without pushing strongly from the floor leg.
  4. 04Bring the other foot onto the box only after the working leg has raised your body.
  5. 05Step down under control, complete the set, and then change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBox SkipRelated variationBody Weight Knees Over Toes Step UpRelated variationBody Weight Lateral Step UpsRelated variationBox Step-OverHarder progressionSpeed Step UpsRelated variationBody Weight Poliquin Step Up

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Alternatives

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