Exercise Library
SquatcompoundUnilateralBodyweight

STEP-UP

Step onto a box or bench. Unilateral lower body movement. Accessible and effective.

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HOW TO PERFORM

  1. 1

    Stand in front of a box or bench.

  2. 2

    Step up with one foot, driving through the heel to stand on top.

  3. 3

    Stand fully upright on the box.

  4. 4

    Step down under control.

  5. 5

    Alternate legs or complete all reps on one side.

THE STANDARD

Full hip extension at the top. Controlled step down. No pushing off the trailing leg.

COACHING CUES

Drive through the heelStand tall at the topControl the step down

COMMON MISTAKES

  • Pushing off the trailing leg.

  • Not reaching full extension at the top.

SCALING / SUBSTITUTIONS

  • Lower box height.

  • Bodyweight only.

300WOD APPLICATION

Step-ups are a Foundation and Hoplite unilateral lower body movement.

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Lunge
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Goblet Squat
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MOVEMENT DETAILS

Movement Category
Squat
Movement Type
compound
Equipment
BodyweightDumbbell
Primary Muscles
QuadricepsGlutes
Secondary Muscles
HamstringsCalves
Standards
Foundation
Hoplite
Elite
Spartan
All Exercises