Exercise of the Week: Box Step-Up

November 23, 2011

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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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