Lunge
Step-up
Quick facts
- Beginner
- Chair
- Box or sturdy step
- Quads
- Glutes
- Hamstrings
- Calves
- reps
- ~3 s per rep
The step-up is a single-leg climb onto a sturdy chair, stair or box. It is a simple, honest exercise: the working leg lifts your entire body without a push from the floor, so glutes and quads get solid work with minimal joint stress. The height of the platform sets the difficulty; start with one where your knee bends no more than 90 degrees.
How to do it
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Face a stable platform and place your whole foot on it, knee over the heel.
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Press down through that foot and stand up, fully extending the working leg. Do not push off the floor with the bottom leg.
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At the top stand tall on both feet or drive the free knee up toward your chest.
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Lower the free leg back to the floor slowly, controlling the descent with the working leg. Finish all reps on one side, then switch.
Coaching cues
- Whole foot on the platform
- No push from the bottom leg
- Lower slowly
Common mistakes
- Pushing off with the toes of the bottom leg
- Working knee collapsing inward
- Leaning forward to cheat the rep
Breathing
Exhale as you step up, inhale as you step down.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Step-up?
The most common ones: pushing off with the toes of the bottom leg; working knee collapsing inward; leaning forward to cheat the rep. Watch for them from the first rep.
What should I focus on during Step-up?
Keep these cues in mind: whole foot on the platform; no push from the bottom leg; lower slowly.
How should I breathe during Step-up?
Exhale as you step up, inhale as you step down.
Train it inside a program
Step-up is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.