High Box Single Leg Step Up

The single leg step up is a great exercise for those wishing to build single leg strength.  Like many other exercises i.e. lunge, squat etc, the single leg step up can be modified to address a particular goal relating to the step up.  An example of this is a hip dominant or knee dominant step up i.e. letting the knee travel anteriorly over the toes in the step will focus more load on the knee versus aiming to keep a vertical shin focuses more load on the hip complex.  Changing the height of the box is also another great way to vary the exercise i.e. lower box allows for both hip and knee to contribute with relative ease compared to a higher box (as per the picture above) requires the knee to work much more relative to the hip because of the start position placing the hip in a position that is challenged greater because ones hip is flexed near maximum end range. Some of the more common variations of the single leg box step up include the following:

  • Box height (vertical step distance)
  • Bodyweight + external load
  • Load position (symmetrical i.e. dumbbells either side or barbell over shoulders or asymmetrical load i.e. single arm dumbbell)
  • Knee vs Hip dominant contribution
  • Horizontal step distance
  • Other acute variables such as Sets/Reps/Tempo/Rest

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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