# Step-Up: how to do it

- Main muscles: quads, glutes
- Also works: hamstrings
- Equipment: box
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/step_up/6d5e5a2c8d/side-m-720.mp4

## Steps

1. Stand facing a sturdy box or step.
2. Place your whole right foot flat on the box.
3. Push through that foot to stand up tall on the box.
4. Lower your left foot slowly to the floor, then the right.
5. 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.

## 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

| 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° |  |

## Sources

1. [NSCA, Exercise Technique Manual for Resistance Training (3rd ed.), Step-Up, as excerpted by the Coaches Association of Ontario](https://www.coachesontario.ca/articles/resistance-training-step-up/)
2. [ACE, Step-Up](https://www.acefitness.org/resources/everyone/exercise-library/28/step-up/)
3. [WWL Teaching Hospitals NHS Trust, MSK Physiotherapy, Knee Exercises Level 1 (Step Up)](https://www.wwl.nhs.uk/pdfreader/cnv-wwl-68ca8bce87fbf7.49888743)

Source: https://trainaq.com/exercises/step-up