Unilateral Strength General
Development of lower limb unilateral strength and control (hip dominant)
Step-up bottom position.
Step-up top position.
Step-up bottom position (front view).
Place one foot on the edge of a box or step approximately 30cm (12in) in height
Place the toes of the opposite foot in line with the heel of the other
Tighten all the muscles in your trunk, lift your chest and breathe in
Drive through the heel of the front foot on the box until the leg is fully extended
Breathe out as an erect stance is achieved
Keep your outside leg completely straight (dead leg) through the upward phase
Initiate descent by pushing the hips backwards and sitting through the heels
Descend to the ground in a controlled manner until the outside foot touches the heel first
During both the ascent and descent phases, ensure that the ankle–knee–hip stays aligned and that the back is in a neutral position
Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight only
Strength: 3 x 5–7 repetitions (2–3min recovery) with a barbell or dumbbells at RPE of 7–8
Add additional load by holding dumbbells or a barbell across the back
Raise the height of the box/chair (30–60cm) so that the thigh is breaking parallel to the ground (high box step-up)