Exercise · Form & cues
Box Step-Up (DB) — form guide
Quads · Glutes · Stabilizers. Equipment: Box (40–60cm) + Dumbbells. Difficulty: Beginner.
TEMPO
2-0-1-1 · drive through the front heel
Drive through the FRONT heel and don't push off the back foot. That's where the glute work lives.
Cues
- Whole front foot on the box
- Stand up powerfully, don't lean forward
- Step down softly, alternate legs
Common mistakes
- Pushing off the back foot — cheats the glute
Injury notes
Lower the box for knee issues.
Progression
Add 2kg/DB when 12 reps each leg stay clean.