Step-Up

One leg does real work while the other learns not to cheat.

Setup

1. Box at knee height (lower to start).
2. Whole foot on the box, weight in that heel.

How To Do It

1. Stand up on the box using ONLY the top leg.
2. Control the descent — 2 seconds down.
3. Finish all reps, then switch.

Breathing

Exhale stepping up.

Common Mistakes

• Bouncing off the bottom leg — dead-leg it.
• Half-foot on the box — whole foot or lower box.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.