Step-up

Bodyweight On a box

How to do it

Stand in front of a box or a stable bench at about knee height.
Place one foot flat on the box — this is the starting position.
Drive through the heel of the foot on the box and stand up fully, bringing the other foot alongside.
Pause for a moment at full extension, then step back down to the floor under control with the same leg.
Alternate the working leg on every rep or every set.

Key to the execution: All the lifting effort comes from the leg on the box, not from the one on the floor.

Common mistakes

You push off with the foot on the floor instead of working with the foot on the box.
You use a box that is too high and lose control of your knee.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Hack squat

Sled press · On the machine

Leg extension

Lever machine · Seated

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.