Step ups are a compound leg exercise that are good for delivering explosive strength gains as well as developing symmetrical leg size, strength and stability. They are therefore a very effective exercise for both the beginner and the advanced athlete. To perform step ups correctly and efficiently it is necessary to have a good awareness of stability, balance and movement throughout the body.

Performing A  Step Up

To gain the most out of step ups it is important to perform the movement with the correct and precise technique. It is therefore best to begin using a box or step that is no higher than about 30cm. Only increase the height of the step when you have developed enough strength, stability and muscle control to perform the movement correctly. (NB. If using a box, the box should have a depth and width of approximately 40cm and should be constructed of solid material). The correct technique is described below:

Start Position

Stand at a distance of approximately 10cm from the box with both feet pointing forward and about two foot widths apart (we will refer to this as a narrow ski position). It s important to stand tall with neck, shoulders, spine and hips all in a neutral position and the head looking toward the horizon. To begin the movement, place one foot onto the box by flexing at the knee and hip. This leg is known as the leading leg and for the purpose of this article we will assume the leading leg is the right leg. The left leg, known as the stabilising leg remains on the ground.

At this point the right arm will remain in line with the body but the left arm will be flexed at the shoulder joint and the elbow joint with the hands and fingers forming a straight extension of the forearm (knife hand) pointing upwards.

Performing the movement

Step up by extending your right knee and hip and bringing your left leg up to the platform. All power should come by driving through the heel and toes of the leading right leg. Do not cheat by pushing off the stabilising left leg. As the left foot strikes the box it must maintain its narrow ski position, directly in front of its previous ground position.

As you extend through your right knee and hip your right shoulder and elbow will simultaneously flex so that when your left foot lands on the box your right forearm and hand (knife hand) will be pointing upwards. The opposite left shoulder and elbow will extend so the left arm is in line with the body.

Throughout the step up movement the neck, shoulders, spine and hips must be in an upright, neutral position. This is achieved by ensuring the core and lower back muscles as well as the posterior chain muscles (glutes and hamstrings) are activated. Activation of the core and lower back muscles will also help to eliminate any rotation in the left ankle as it attempts to reach the top of the box.

Maintaining activation of the right posterior chain muscles (glutes and hamstrings) will help eliminate any hip rotation or tilting of the hips which may occur during the movement and hence ensure the right knee and hip extend efficiently. With the hips stabilised the left knee and ankle should move in a straight line from the ground to the platform.

Stepping down from the box is simply the reversal of stepping up.  Maintaining an upright neutral posture of the neck, shoulders, spine and hips and activating the left and right posterior chain muscles will make it easier to keep the hips stable and eliminate any hip roll, tilt or twist. This in turn will allow the right hip and knee to flex in a straight line movement back to the original start position.

As you flex through your right knee and hip your right shoulder and elbow will simultaneously extend so that when your left foot lands on the ground your right arm will be inline with the body. The opposite left shoulder and elbow will flex so the left forearm and hand (knife hand) will be pointing upwards.

Since step ups are a unilateral exercise, it is best to work through a full set of repetitions on one side (ie. leading with the right leg) and then swap to a full set on the other side. This will help to reduce any sideways sway through the exercise.

As the technique is perfected and the movement is performed with enough strength to hold the correct posture, the height of the step can be increased. If the step is too high it is likely there will be some flexion through the spine during the step up phase.

Important points to remember

• Begin with a relatively low height box/step
• strength and stability through the core muscles, back muscles, neck and shoulders must be utilised in order to maintain a strong, rigid posture;
• All power for the step up phase must come from driving through the heel and toes of the leading leg
•  Control hip stability/movement by activating core, lower back and hamstrings and glutes (posterior chain)

Benefits of performing step ups

Step ups have a number of benefits resulting from the fact that they are both a compound exercise and a unilateral exercise.

• Step ups are a compound exercise so they engage multiple muscles/muscle groups at one time. Muscles engaged include quads, hamstrings, glutes, core, lower back
• Functional – many sports and daily activities use unilateral or one legged movements. For example running and climbing stairs rely on your ability to use one leg at a time
• Improve joint stability (hip and knee)
• Improve muscle balance across joints (hip and knee)
• Addresses left to right muscle strength discrepancies
•  Once the technique has been learned and perfected step ups can be used to gain explosive strength.