Move · Videos · Technique · 4 min

How to Do a Step-Up the Right Way

How to Do a Step-Up the Right Way — video by Coach PJ Nestler Play · 3:59

Video by Coach PJ Nestler on YouTube · Open on YouTube

A strength coach compares a rushed step-up with a controlled one, showing how to make the top leg do all the work on the way up and the way down.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • bench, dumbbells
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Step by step 6

Tap a time to watch that step in the video.

  1. The common rushed version: standing far from the box and stepping up and down fast. 0:23
  2. What goes wrong: weight stays on the back leg, so you lean, use momentum and push off the back toes. 0:45
  3. Better set-up: stand close, whole foot on the box, back foot near it, weight over the top leg. 1:26
  4. Lift the toes of the floor foot so it can't push, lean slightly and drive your chest straight up. 1:50
  5. If the box makes you bend forward to get up, it is too high; choose a lower one. 2:22
  6. Lower slowly on the same leg rather than dropping onto a stiff back leg. 2:43

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stand close to the box with your whole foot on top
  • Lift the toes of the floor foot so you can't push off it
  • Drive your chest straight up, then lower slowly on the same leg; pick a box low enough to do this

What it works

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Joints it uses 2 takes load

  • Hips takes loadstep-ups, driving up on the working leg
  • Knees takes loaddumbbell step-ups, lowering slowly on one leg
  • Wrists & hands movesgripping the dumbbells
  • Ankles & feet movesstep-ups, whole foot on the box

Easier option from the coach: Pick a box low enough that you can drive your chest straight up

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Coach PJ Nestler; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety