Exercise of the Week: Box Step-Up

November 23, 2011

Must See Speed Videos

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Box Step-Up, a drill that increases lower body explosive strength.

Who’s Doing It

  • Tim Tebow, Denver Broncos QB

Muscular Benefits

  • Increases lower body strength and power, specifically in the quads and glutes

Sports Performance Benefits

  • Targets the muscles that are essential for jumping, quickness, acceleration, agility and tackling power
  • Teaches proper running mechanics to improve speed and prevent hamstring injuries

How to Perform the Box Step-Up

  • Assume athletic stance six inches from knee-high box or bench with bar on upper back and right foot fully on box
  • Contract right quad and glute to explosively drive body upward
  • Drive left knee up until thigh is parallel to ground
  • Bend right knee and hip to lower left leg to ground and return to starting position
  • Repeat for specified reps; perform set on opposite leg

Sets/Reps: 3x6-8 each leg

Coaching Points

  • Keep toes pulled up toward shin
  • Drive through front foot, not back foot, to perform Step-Up
  • Strike ground on ball on foot

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Tim Tebow Exercise
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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