Step Up Box They

Step up box sideways (lateral step up) is a variation where you step on a box sideways instead of forward. You stand next to the box, place the leg closest to the box on it, and push up sideways until you are fully on the box. This lateral variation puts more emphasis on the hip abductors (especially gluteus medius) and adductors than the forward variation, and trains the body in the frontal plane. It is an excellent exercise for hip stability and lateral strength.

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Step Up Box They

Purpose of the exercise

Strength exercise for the hip abductors (gluteus medius, minimus), quadriceps, glutes and adductors. Improves lateral hip strength, single-leg frontal stability and functional strength for lateral movements. Also effective for developing hip stability, for prevention of knee problems and for sports-specific strength in sports with a lot of lateral movements.

Supplies

Step or box (20-40 cm high)
Stable wall or handrail for balance (optional)
Sufficient space around the scooter
Flat, stable surface
Optional: dumbbells for extra resistance

Starting position

Stand sideways next to a step or box
Place the leg closest to the box on it (fully on box)
Keep your other leg on the ground next to the box
Stand with your side to the box
Keep your torso upright and stable
Arms on hips or along body
Or: hold dumbbells in both hands
Tighten your core

Implementation

Push via leg on box (especially via heel)
Lift yourself up sideways
Use minimal help from your ground-leg
Bring your other leg up on the box
Stand fully upright at the top
Tighten your hip abductors and buttock
Step back down controlled sideways
Start with same leg back or step with other leg first
Repeat for desired number of repetitions
Switch sides

Points of interest

✓ Push through leg on box (do not push off with ground leg)
✓ Keep your hips square (don't twist or tilt)
✓ Keep your torso upright and stable
✓ Focus on hip abductors and buttock of working leg
✓ Come fully upright on the box
✓ Step down controlled
✓ Breathe out when going up, in when going down
✗ Avoid ground-leg drop-off (cheating)
✗ Don't let your hips sag to one side
✗ Do not rotate your hips or shoulders
✗ Don't lean to the side
✗ Don't jump down
✗ Don't lose your balance (use support if necessary)

When this exercise?

This exercise is suitable for athletes in sports with a lot of lateral movements (basketball, tennis, hockey, football). Ideal for developing hip stability and gluteus medius strength. Highly effective for prevention of knee injuries through better hip control. Perfect in rehabilitation after hip or knee injuries to develop lateral strength and stability (in consultation with physiotherapist). Also valuable for correcting Trendelenburg gait or hip dip. Suitable as an accessory exercise after main leg work. For knee or hip problems, have assessment first. Start with low box and focus on control and stability.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.