Step-up

What it is

A single-leg movement in which you step up onto a box or bench, driving through the working leg, then lower under control. It is one of the most directly transferable gym movements there is, since climbing stairs is the same pattern.

Muscles worked

Primary: Quadriceps, Glutes. Secondary: Hamstrings, Calves, Core.

How to perform it

1. Set a box at a height where your thigh is roughly parallel to the floor when your foot is on it.
2. Place one whole foot on the box, holding dumbbells at your sides if you are adding load.
3. Drive through the heel of the working leg to stand up on the box, keeping the trailing leg passive rather than pushing off the floor.
4. Lower under control to touch the floor lightly with the trailing foot, and repeat.

Common form faults

• Pushing off the trailing leg to help. Let the trailing foot hang or tap lightly; the working leg should do all of the lifting. Lowering the box helps if you cannot.
• Dropping down uncontrolled. Lower deliberately — the eccentric is a large part of the training effect and of the balance benefit.
• Box too high, so the hip has to compensate. Use a height you can control with the front shin roughly vertical; height is not the progression, load and control are.

Programming

An accessory or a main movement for people who cannot load a barbell. Moderate to higher reps per leg. Because balance is a limiter at first, treat the early sessions as skill practice.