Single Leg Step Up

Equipment

No Equipment Needed

Muscle Group

Legs

Setup

Use a sturdy box or bench and a clear area around it. Start with a height that allows you to step up without pushing off aggressively from the floor (around knee height or lower to begin). You can do this bodyweight or holding dumbbells at your sides once balance and control are solid.

Starting Position

Stand facing the box. Place your entire working foot on top—heel fully down, toes forward. Keep your torso tall, core braced, and hips square. The non-working foot stays on the floor behind you, ready to step up. Arms are at your sides (or holding dumbbells) and shoulders relaxed.

Execution

Inhale and brace. Drive through the heel and mid-foot of the working leg to step up, bringing your body fully onto the box. Keep your knee tracking over your toes and avoid twisting your hips. Stand tall at the top with full control (optional: bring the non-working knee up for balance). Exhale as you stand. Slowly lower back down by controlling the descent with the working leg until the non-working foot returns to the floor. Repeat for the desired reps, then switch legs.

Tips on doing this exercise

Think “stand up through the front heel”—minimize push from the trailing leg.

Place your full foot on the box and keep the heel down for stability.

Control the lowering phase (2–3 seconds) to build strength and knee control.

Start with a lower box and increase height only when reps stay clean.

If balance is limiting, use a light fingertip support on a rack/wall until stable.

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Common Mistakes

Pushing off hard with the bottom foot instead of loading the working leg

Letting the working knee cave inward or wobble

Only using the toes on the box (heel lifts) reducing stability

Bouncing off the floor on the way down or dropping too fast

Leaning excessively forward or twisting the torso/hips

Using a box that’s too high and losing control

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Recommended Ranges

Strength focus: 3–5 sets of 5–8 reps per leg (controlled, heavier)

Hypertrophy focus: 3–4 sets of 8–12 reps per leg (steady tempo)

Conditioning/volume: 2–4 sets of 12–15 reps per leg (lighter, continuous)
Rest 60–120 seconds between sets.

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