Box Step-Ups

Box Step-Ups is a functional exercise that strengthens the thighs, buttocks and calves. This exercise mimics natural movements like climbing stairs, making it practical for improving daily functionality, strength and balance.

Correct Execution of Box Step-Ups

Follow these steps to perform the exercise correctly:

1. Stand in front of a stable box or platform with your feet hip-width apart.
2. Place the right foot flat on the box and push through the heel to lift the body up to a standing position.
3. Bring the left foot up next to the right foot on the box.
4. Step back down with your left foot first, then your right, and repeat the movement.
5. Switch legs after the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

• Wrong box selection: Make sure the box is stable and not too high, especially if you are a beginner.
• Too much speed: Use muscle power, not momentum, to get onto the box.
• Lack of heel contact: Keep the entire foot flat on the box to activate leg and glute muscles effectively.

Modifications and Variations

Adapt the exercise to your level:

• Weighted Box Step-Up: Hold dumbbells in your hands for added resistance.
• Explosive Box Step-Up: Add a jump when stepping onto the box to make the exercise more challenging.

Number of Repetitions and Sets

Perform 3 sets of 10-12 repetitions per leg. Adjust the height of the box and the number of repetitions according to your strength level.

Breathing

Inhale as you step off the box and exhale as you push up to standing.

Video Demonstration

Watch this video for a visual guide to properly performing Box Step-Ups: