Step-Up

Stepping onto a box under control — single-leg strength with an obvious carry-over to climbing and hills.

Setup

Stand facing a sturdy box or bench around knee height. Place one whole foot on it.

How to do it

1. Drive through the heel of the top foot to lift yourself up — do not push off the bottom leg.
2. Stand fully tall on the box before stepping down.
3. Lower yourself down slowly on the same working leg — the descent is half the exercise.
4. Finish all reps on one side before switching, or alternate deliberately.

Common mistakes

• Bouncing off the bottom foot (turns it into a calf raise for the wrong leg).
• Box too high, forcing a torso lurch.
• Dropping off the box instead of lowering under control.

Scale it

Easier: Use a lower step.

Harder: Hold dumbbells, raise the box (knee height max), or slow the step-down.

Pairs well with