Exercise Facts
| Movement Pattern | Plyometric, Power, Step-Up, Unilateral |
|---|---|
| Muscle Group | Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Bench, Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Plyometric Jump Series |
Overview
The Explosive Step-Up is a dynamic plyometric exercise that enhances single-leg power, coordination, and balance. It builds upon the traditional step-up by adding an explosive phase, driving the athlete upward with maximum force to improve leg strength and speed. This movement trains both lower-body power and control essential for sprinting, jumping, and functional athletic performance.
To perform, stand in front of a sturdy box or bench around knee height. Place one foot fully on the surface, keeping your chest tall and core braced. Drive explosively through your lead leg to propel your body upward, allowing your trailing leg to swing forward naturally. At the top of the movement, briefly lift the trailing knee or foot before landing softly back on the ground. Reset and repeat on the same leg for all reps before switching sides.
The Explosive Step-Up primarily targets the quads, glutes, hamstrings, and calves, while challenging coordination and core stability. The unilateral load also helps correct muscular imbalances and improve athletic symmetry.
Common mistakes include pushing off excessively with the rear leg, losing balance, or failing to control the landing. Cue “drive through the lead leg,” “stay tall,” and “land softly.”
In Relentless Bravery Fitness, this movement represents precision through power learning to generate explosive force while maintaining control and stability.
Program 3–4 sets of 5–8 reps per leg for power development or integrate into plyometric circuits for conditioning and agility.
Setup (Steps)
Stand facing a box or bench; place one foot fully on top; keep chest up and core braced; prepare to drive explosively through lead leg.
Execution (Steps)
Drive through lead foot to jump upward; swing opposite knee up for momentum; land softly with control; repeat on one side or alternate.
Coaching Cues
“Drive through the lead leg.” “Stay tall.” “Land soft.”
Common Faults & Fixes
Using rear leg too much → focus on front leg drive.
Losing balance → engage core and keep eyes forward.
Landing heavy → absorb impact through hips and knees.
Programming Ideas
3–4×5–8 reps per leg for power; combine with squats or sled sprints; ideal for athletic warm-ups or lower-body power circuits.
Variations
Weighted explosive step-up, alternating step-up jump, single-leg box jump.
Regressions
Bodyweight step-up, tempo step-up, band-assisted step-up.
Standards & Competition Notes
Full foot contact on box; explosive drive from lead leg; soft controlled landing; equal reps per side.
Safety Notes
Use a stable surface; avoid excessive box height; maintain tight core to protect knees and lower back; focus on soft landings.
