Step-ups are a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.
How to do it?
This workout requires a plyometric box or a sturdy bench.
- Use a plyometric box with minimum height to your knees
- Stand close to the box with a hip-width stance, optionally hold dumbbells
- Before you step on the box engage your core and glute muscles, which will help to keep your balance and not tilt on the side
- Keep your core engaged, have a mind-muscle connection
- Now step up on the box with your left leg and place the foot fully on the box (as shown in the figure A)
- Now use the left leg to raise yourself up onto the box
- Complete standing on the box with knee, hip, and ankle fully extended( as shown in figure B)
- Hold on for a few seconds
- Use your right leg to step down, followed by your left
- Repeat the same with your right leg
When to do it?
This can be included as part of your strength training with 3 sets of 10 repeats on each side. You can hold dumbbells or kettlebells as a progression.