Exercise Video of the Week: The Step-Up

by Jordan Syatt April 22, 2014

A highly versatile drill, the step-up encompasses the perfect mix of mobility, stability, kinesthetic awareness, and overall performance. 

Talk about functional training!

To fuel the nerd-fire even more…

Performed correctly, the step-up forces the athlete to stabilize in all 3 planes of motion while facilitating improvements in balance, coordination, and single-leg strength.

In other words…it’s a freakin’ awesome exercise.

Unfortunately, many coaches and athletes are unsure how to perform this drill effectively and miss out on the associated benefits.

To help you get the most out of this exercise, below I’ve provided an in-depth video tutorial outlining exactly how I coach and perform the step-up. 

How to Perform the Step-Up

Key Points

  1. Place your foot in the middle of the box and drive through your front heel
  2. Put all your weight on, and drive solely from, the front foot. Do not jump off the back leg
  3. Lean slightly forward at 45 deg angle to maintain a neutral spine and avoid lumbar hyper-extension
  4. Finish by squeezing the glute of the stance leg – NOT by hyperextending the lower back

I hope you enjoyed this video and, as always, if you have any questions or comments feel free to leave them below.

Never Minimal. Never Maximal. Always Optimal.


Want to increase your squat? The Elite Performance Squat Seminar is the leading resource on the market designed to improve your assessment & correction techniques as well as overall squat performance. 

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