Step on the Box
Starting Posture
Stand with one foot on a sturdy box or step, with the other foot on the ground. Keep your chest up and shoulders back, engaging your core for stability.
How to Exercise
Step up onto the box with your grounded foot, driving through your heel to lift your body up. Make sure to fully extend your hip and knee at the top of the movement before stepping back down to the starting position. Repeat for the desired number of repetitions and then switch sides.
Breath Control
Exhale as you push through your heel to step up onto the box, and inhale as you step back down.
Common errors
Common errors include using too much momentum to step onto the box, leaning forward or rounding the back, or not fully extending the hip and knee at the top of the movement. Make sure to maintain proper form throughout the exercise.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to choose a box or step height that challenges you but still allows you to maintain proper form. Focus on driving through the heel of your grounded foot to engage your glutes and hamstrings. Keep your core engaged throughout the movement to stabilize your body. Avoid using momentum to step onto the box; instead, focus on controlled movements.
Cautions
Be cautious of the height of the box or step to prevent injury. Avoid leaning forward or rounding your back during the exercise. If you experience any pain or discomfort, stop the exercise immediately.