Exercises

Bodyweight step-up

Step onto a stable box and straighten the working hip. The glutes and quadriceps share the ascent.

Bodyweight step-up with the full working foot on a low box and the trailing foot lifted.

No equipment · Low box

Source: ACE · Step-Up

Step by step

  1. Choose a low, stable box and place your whole working foot on top.
  2. Brace your torso and keep the working knee aligned over the middle of the foot.
  3. Press through the top foot to straighten your hip and knee without pushing hard from the trailing leg.
  4. Step down slowly and complete the repetitions before changing sides.

Common mistakes

  • Leaving part of the working foot off the box.
  • Pushing mainly from the trailing foot or letting the working knee drift inward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.