Step-Up

oec:step-up

A unilateral lower-body exercise where you step onto an elevated platform by extending the hip and knee of the leading leg.

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Also called: Box Step-Up, Bench Step-Up, Chair Step, step up, box step up, Chair steps, Step-ups

How to do it

Stand upright facing a stable box, bench, or step with feet hip-width apart.
Place your entire leading foot flat onto the center of the platform so the heel does not hang off the edge.

Lean slightly forward at the torso to load the lead leg while keeping your spine neutral.
Drive down through the center of the lead foot to extend the working knee and hip, lifting your body upward.
Touch the trailing foot lightly to the top of the platform at full hip lockout without shifting full bodyweight onto it.
Slowly lower yourself back down under control using the lead leg until the trailing foot reaches the floor.
Complete all repetitions on one side before switching, or alternate legs as programmed.

Inhale before initiating the ascent, exhale forcefully as you drive up through the lead leg, and inhale again as you lower under control.

Pushing off heavily with the back foot instead of working the lead leg.: Keep the trailing ankle dorsiflexed or touch lightly with just the toes, forcing the front leg to do all the work.
Allowing the working knee to collapse inward (valgus).: Track the knee actively in line with your middle toes throughout the ascent and descent.
Using a platform that is excessively tall, forcing excessive lumbar flexion or pelvic tilt.: Select a step height where the hip does not flex beyond roughly parallel to the knee when the foot is placed on top.

Ensure the stepping surface is completely stable, non-slip, and properly anchored before beginning.

This record: CC-BY-SA-4.0.