Bodyweight Step Up

Stand upright with a box about knee height in front of you. Brace your core lightly as you prepare to place one whole foot on the box.

Press the box down with your elevated foot and pull your body up. Do not push off the floor with the other foot; stay focused on lifting with the working leg.

Bring the other foot up lightly and stand tall on the box. When stepping down, slowly lower the foot that stepped up first.

Feel the work in the quad and glute of the elevated leg. If the box height makes you rely heavily on the other foot, lower the box.

Leaning too far forward or bouncing off the other foot reduces target tension and increases knee stress. Even if you slow down, prioritize lifting your body with the elevated leg alone.

Exhale as you step up and inhale as you step down. Steady breathing makes it easier to balance on a high box.

A high box can deeply bend your knee, so start with a height you can step onto confidently. Alternate sides for the same number of reps to stay balanced.