Weighted Box Step-Up

https://vimeo.com/1074777609

Alternatives

  • Chair/Box Step-Ups
  • Bulgarian Split Squat
  • Goblet Squat

Summary

Weighted box step-ups increase intensity and muscular demand by adding resistance to the basic step-up. They build strength and power in the quads and glutes, while also challenging balance and coordination.

Benefits of the Weighted Box Step-Up

  • Builds strength and hypertrophy in quads and glutes
  • Improves balance and single-leg stability
  • Functional and athletic lower-body training
  • Can be loaded with dumbbells, kettlebells, or a barbell
  • Allows for unilateral strength development

Weighted Box Step-Up Muscles Worked

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

Instructions

  1. Hold a weight in each hand or at chest level
  2. Step up onto a box or bench with your leading leg
  3. Drive through your front foot to lift yourself up
  4. Bring your trailing leg up, then step back down
  5. Maintain control and avoid using momentum
  6. Complete all reps on one leg before switching
  7. Keep torso upright and knees in line with toes

Common Mistakes

  1. Relying on momentum instead of strength
  2. Pushing off with the back leg
  3. Letting the knee collapse inward
  4. Using a surface that’s too unstable or high
  5. Leaning forward excessively