Step-Up

Step-ups are a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.

How to do it?

This workout requires a plyometric box or a sturdy bench.

• Use a plyometric box with minimum height to your knees
• Stand close to the box with a hip-width stance, optionally hold dumbbells
• Before you step on the box engage your core and glute muscles, which will help to keep your balance and not tilt on the side
• Keep your core engaged, have a mind-muscle connection
• Now step up on the box with your left leg and place the foot fully on the box (as shown in the figure A)
• Now use the left leg to raise yourself up onto the box
• Complete standing on the box with knee, hip, and ankle fully extended( as shown in figure B)
• Hold on for a few seconds
• Use your right leg to step down, followed by your left
• Repeat the same with your right leg

When to do it?

This can be included as part of your strength training with 3 sets of 10 repeats on each side. You can hold dumbbells or kettlebells as a progression.