Unilateral Strength General


Step Up



  • 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)