Step-up

You step onto a box with one leg without pushing off the other and step down slowly. Single-leg strength through a full range, the higher the box, the closer to the pistol.

Level

Start

Equipment

Box or bench

Measure

reps

Tempo

1-1-2-0 (down, pause, up, pause)

Technique

1. Whole foot on the box, knee over the foot.
2. Drive the heel into the box and stand up, the other leg only joins at the top.
3. Step down slowly on the same leg, controlling the landing.

Common mistakes

• Pushing off the lower leg: it ends up doing the work.
• Knee caving in.