Quads exercise
Step-UpHow to do it, with form in numbers
- Also works
- Hamstrings
- Equipment
- Box
- Level
- Beginner
How to do it
How do you do the Step-Up?
- Stand facing a sturdy box or step.
- Place your whole right foot flat on the box.
- Push through that foot to stand up tall on the box.
- Lower your left foot slowly to the floor, then the right.
- Do all your reps, then switch legs.
Cues
- Front leg does the work.
- Knee in line with your toes.
- Stand fully tall at the top.
Common mistakes
- Pushing off the back foot.
- Letting the front knee cave in.
- Stepping down heavily.
Form in detail
What does good form look like?
Starting position
A sturdy box with a non-slip top, about 40 cm high for a 1.75 m avatar. Stand facing the box, feet hip-width apart and parallel, toes about 15 cm from the box face. Arms hang relaxed at the sides. Shoulders down and back, chest up, trunk braced. The app tells users to switch legs.
The movement
Same as the parent. Place the whole right foot on the box, lean slightly forward over it and drive up through the right heel and mid-foot, straightening the hip and knee together. The left leg does not push or hop; it lifts and follows, and the left foot lands beside the right. Stand tall. Lower the left foot slowly back to its starting spot, keeping the weight on the right leg, then step the right foot down. The arms may swing a little in opposition (left arm forward as the right leg drives).
End position
Bottom: right foot on the box, right knee and hip at about 90°.
Tempo
0.6 s place the right foot, 1.0 s step up, 0.4 s stand tall, 1.5 s lower the left foot, 0.6 s step the right foot down, 0.3 s settle.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Box height (1.75 m avatar) | 40 cm | 20–46 cm | [1][3] |
| Feet at the start, centre to centre | 20 cm (hip-width) | 15–30 cm | [2] |
| Lead knee flexion with the foot on the box | 90° | 80–100° | [1] |
| Lead hip flexion with the foot on the box | 90° | 80–105° | [1] |
| Trunk lean from vertical during the drive | 10° | 0–20° | [1][2] |
| Trailing-leg push-off | none | heel peel only | [1] |
| Hips and knees at the top | 0° | 0–5° | [1][3] |
| Opposite-arm swing, shoulder flexion | 15° | 0–25° |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Step-Up is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
