Step-ups are a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.

How to do it?

• Use a plyometric box with minimum height to your knees
• Stand close to the box with a hip-width stance, optionally hold dumbbells
• Before you step on the box engage your core and glute muscles, which will help to keep your balance and not tilt on the side
• Keep your core engaged, have a mind-muscle connection
• Now step up on the box with your left leg and place the foot fully on the box (as shown in the figure A)
• Now use the left leg to raise yourself up onto the box
• Complete standing on the box with knee, hip, and ankle fully extended( as shown in figure B)
• Hold on for a few seconds
• Use your right leg to step down, followed by your left
• Repeat the same with your right leg

Remember:

• Don’t bend the knees
• Maintain a stable pelvis, and be sure not to rotate the upper body while raising the leg medially.

When to do it?

Include it as part of your strength training or as part of the activation routine. 2 sets of 10 repetitions on each side.