Step Up Box

Purpose of the exercise

Strength exercise for the quadriceps, glutes, hamstrings and calf muscles. Improves single-leg strength, functional leg strength and coordination. Also effective for developing balance, proprioception and for identifying strength differences between left and right. Helps improve stair-climbing and daily functional activities.

Supplies

• Step, box or stairs (15-50 cm high, depending on level)
• Stable wall or handrail for balance (optional)
• Sufficient space around the scooter
• Flat, stable surface

Starting position

1. Stand in front of a step or box
2. Place one foot fully on the step (working leg)
3. Keep your other foot on the ground
4. Feet at hip width
5. Keep your torso upright
6. Arms next to your body or on hips
7. Tighten your core

Implementation

1. Push through your heel of the leg on the step
2. Lift yourself up until you are fully on the scooter
3. Bring your other leg up (both feet on step)
4. Stand fully upright at the top
5. Step back down in a controlled manner
6. Start with the same leg (or alternate)
7. Repeat the movement

Points of interest

• ✓ Push through the heel of your front leg (do not push off with rear)
• ✓ Keep your knee in line with your foot
• ✓ Keep your torso upright during movement
• ✓ Come fully up to standing upright
• ✓ Step down in a controlled manner (do not jump)
• ✓ Breathe out when going up, in when going down
• ✗ Avoid setting off with your back leg (cheating)
• ✗ Don't let your knee fall inwards (valgus)
• ✗ Don't lean too far forward
• ✗ Don't jump down
• ✗ Don't use momentum
• ✗ Don't lose your balance

When this exercise?

This exercise is suitable for athletes of all levels who want to develop single-leg strength. Ideal as a functional leg exercise after knee rehabilitation (in consultation with physiotherapist). Very effective for progression from step downs to more dynamic movements. Perfect for elderly people who want to improve stair-climbing. Also valuable for athletes as an accessory leg exercise. Suitable as home exercise with stairs. In case of knee, hip or ankle problems, have it assessed by a physiotherapist first. Start with low step (15-20 cm) and gradually build up height.