Exercise · Form & cues
Step-Up (Box / Bench) — form guide
Quads · Glutes · Core. Equipment: Bench/Box + Dumbbells. Difficulty: Beginner.
TEMPO
2-0-2-0
Drive through the FULL foot of the front leg. Don't push off the back foot or you'll cheat the stimulus.
Cues
- Box height: knee level for full ROM
- Step up — drive through whole foot
- Stand tall at top
- Control descent
Common mistakes
- Pushing off back leg — defeats unilateral training
Injury notes
Safer than lunges for knee history. Lower the box if it bothers your knee.
Progression
Raise box, add DBs, then add weighted vest.