Exercise Facts
| Movement Pattern | Lunge, Step |
|---|---|
| Muscle Group | Glutes, Hamstrings, Quads |
| Equipment | Dumbbells, Plyo Box |
| Environment | Gym, Home |
| Skill Level | Beginner, Intermediate |
| Series | — |
Overview
Step-ups are a simple, functional lower-body exercise that strengthen the quads, glutes, and hamstrings while improving balance and unilateral strength. Using a box or bench, you step up and down in a controlled motion, mimicking daily movements like climbing stairs.
They can be performed weighted or unweighted, fast or slow, depending on your goal. Step-ups build stability and control, especially useful for runners and field athletes.
To perform, step one foot onto the box, press through the heel to lift your body, then control the descent. Alternate legs evenly. Avoid pushing off the back foot excessively — focus on the working leg.
In RB100-style programming, performing 100 alternating step-ups for time is a tough but scalable challenge.
Setup (Steps)
Face box, one foot on surface.
Execution (Steps)
Step up, extend hip, step down.
Coaching Cues
“Press through heel.” “Control descent.” “Stay tall.”
Common Faults & Fixes
Pushing off rear foot → slow down.
Uneven reps → alternate sides.
Programming Ideas
3×10 each leg;
100 total for challenge.
Variations
Weighted, lateral, high box.
Regressions
Lower box, bodyweight only.
Standards & Competition Notes
Full hip extension at top.
Safety Notes
Stable box; avoid bouncing.
