Step Ups

Step ups don’t get a lot of love in the strength training world. They’re not that complex and they are overshadowed by more impressive things people do on boxes, like jump on them.

It’s too bad, step ups can teach us a lot about how we move, how to create tension and where our movement faults may come from.

Here are some coaching point to consider when performing at step up of any variety.

Once you have your foot planted on the box, don’t let it cave inwards, towards your big toe. A good cue is knee towards your pinky toe. It’s almost overcorrecting it, so if it  falls in a bit, you’re still in a good position.

That knee may also want to push too far forward, lifting your heel off the box. Don’t let that happen either! Imagine your foot as a tripod, big toe, pinky toe and heel. They should all be firmly planted when doing a step up.

One more cue to think about, a slight lean, when starting the rep, will aid in keeping your lower body organized. If you have knee pain when doing step ups, this slight adjustment can make a world of difference.

These tips will help you whether you’re doing step ups for conditioning, with some load for strength work or if you find yourself outside the gym stepping up on things.

Justin Miner

@justinminergain