Lunge Step-Up

https://vimeo.com/1074775986

Alternatives

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

Summary

Lunge step-ups combine two powerful lower body movements—lunges and step-ups—into one fluid exercise. This hybrid move enhances quad development, coordination, and balance.

Benefits of the Lunge Step-Up

  • Strengthens quads through dynamic and static effort
  • Builds coordination and stability
  • Improves unilateral control
  • Time-efficient, full-range lower body work
  • Scalable with or without weights

Lunge Step-Up Muscles Worked

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

Instructions

  1. Stand in front of a box or step
  2. Step one foot up onto the box and drive up
  3. At the top, lunge the trailing leg back off the box
  4. Tap the ground lightly, then return to the top
  5. Maintain control throughout the transition
  6. Complete all reps on one side before switching
  7. Keep your chest upright and core tight

Common Mistakes

  1. Letting knees collapse inward during the step or lunge
  2. Using momentum instead of strength
  3. Losing control on the downward movement
  4. Leaning too far forward
  5. Choosing a box that’s too high