Box Step-Ups
Step-Ups is a functional exercise that strengthens the thighs , glutes and calves . This exercise mimics natural movements such as climbing stairs, making it very practical for improving daily functionality, strength and balance.
Correct technique and execution
How to perform Step-Ups :
- Stand in front of a stable box or platform with your feet hip-width apart.
- Place your right foot flat on the box, and push through your heel to lift your body up to a standing position.
- Bring your left foot up next to your right foot on the box.
- Step back down with your left foot first, then your right, and repeat the movement.
- Switch feet after the desired number of repetitions.
Common errors
- Wrong box selection: Make sure the box is stable and not too high, especially if you are a beginner.
- Too much speed: Use muscle power, not momentum, to get onto the box.
- Lack of heel contact: Keep the entire foot flat on the box to activate leg and gluteal muscles effectively.
Modifications and variations
- Weighted Box Step-Up: Hold dumbbells in your hands for added resistance.
- Explosive Box Step-Up: Add a jump when stepping onto the box to make the exercise more challenging.
Sets and repetitions
Perform 3 sets of 10-12 repetitions per leg. Adjust the height of the box and the number of repetitions according to your strength level.
Breathing technique
Breathe in when you step down from the box, and breathe out when you push yourself up to a standing position.