Weighted Step-Up

Setup

1. 01Hold a dumbbell in each hand at your sides.
2. 02Stand facing a box or bench about knee height.
3. 03Place one full foot on the box with the shin near vertical.
4. 04Brace and keep the chest tall.

Execution

1. 01Drive through the front foot to lift the body onto the box.
2. 02Bring the trailing foot up to meet it without pushing off the floor.
3. 03Step back down under control with the same trailing leg.
4. 04Finish all reps on one side or alternate as programmed.

Checkpoints

• -The working leg does the lifting; the bottom leg does not bounce off the floor.
• -The whole foot stays on the box, heel included.
• -Torso leans only slightly forward, not collapsing over the knee.
• -The descent is controlled, not a drop.

Common mistakes

• -Pushing off hard with the trailing leg.
• -Using a box so high the back rounds to reach it.
• -Letting the front knee cave inward under load.
• -Falling off the box instead of lowering under control.