Chair/Box Step-Up

https://vimeo.com/1074777997

Alternatives

  • Weighted Box Step-Ups
  • Static Split Squat
  • Lunge Step-Ups

Summary

Chair or box step-ups are a functional lower-body exercise that targets the quads, glutes, and hamstrings. They improve balance, unilateral strength, and coordination using just your bodyweight.

Benefits of the Chair/Box Step-Up

  • Builds single-leg strength and stability
  • Enhances balance and coordination
  • Functional movement pattern for daily activities
  • Low impact and beginner friendly
  • Easy to scale by changing step height

Chair/Box Step-Up Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand facing a sturdy chair or box
  2. Step one foot onto the surface, keeping your whole foot flat
  3. Press through your front leg to lift your body up
  4. Bring the trailing leg up to stand on the chair
  5. Step back down with control
  6. Alternate legs or complete all reps on one side
  7. Keep chest lifted and core braced

Common Mistakes

  1. Using the back leg to push off
  2. Letting the knee cave inward
  3. Choosing a surface that’s too high
  4. Rushing the movement
  5. Leaning too far forward