Weighted Step-Ups

Strength-building exercise combining step-ups on a box with loaded barbell resistance to develop unilateral leg power and stability.

Instructions

1. Set up a sturdy box at knee height with a loaded barbell across your shoulders.
2. Stand facing the box with feet hip-width apart, about 12 inches away from the box.
3. Step your right foot onto the box platform, pressing through your right heel firmly.
4. Drive through your right leg to lift your body up onto the box, bringing your left foot up to meet it.
5. Step back down with your left leg first, returning to the starting position.
6. Repeat for the prescribed number of repetitions on one leg before switching sides.
7. Maintain steady breathing throughout, exhaling as you drive up and inhaling as you step down.

Tips

• Keep your torso upright and avoid excessive forward lean throughout the movement.
• Focus on driving through the heel of the stepping leg to engage glutes and quads.
• Maintain core tension to protect your lower back and maintain stability.
• Ensure the box height is appropriate—typically 20-24 inches for most individuals.
• Control the descent to avoid putting excessive stress on your knees.
• Perform equal repetitions on both sides to maintain balanced strength development.
• Start with lighter weight and focus on perfect form before adding resistance.