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Strengthbeginner
Step-Up
Stepping up onto a box builds single-leg strength and the exact pattern you use on stairs — functional leg power plus balance.
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How to dose it
- Sets
- 2–3
- Reps
- 8–10 each
- Intensity
- RPE 5–6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
box
Set up
- 1Stand facing a sturdy box or step.
Do this
- Place the whole foot on the box
- Drive up through that heel, standing tall
- Lower with control
Avoid this
- Pushing off the back foot too much
- Letting the knee cave
Safety
Use a height you can control; hold a rail if needed.
Progress or regress
Make it easier
This is the most accessible version.