Library / Quadriceps
Bodyweight Step Up on Stepbox
Bodyweight · Lunge · Compound
QuadricepsGlutes HamstringsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Bodyweight
- Movement pattern
- Lunge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Place your entire working foot flat on the box or platform with your knee aligned with your toes.
- Lean slightly forward and drive through your lead heel to step up, minimising any push off your trailing foot.
- Stand tall and squeeze the glute of your working leg at the apex.
- Lower back down under strict 3-second control, controlling the eccentric descent before touching the ground.
Joint & safety considerations
No specific joint contraindications are flagged for Bodyweight Step Up on Stepbox. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Dumbbell Box Step-Up | Dumbbell swap | Dumbbell |
| Dumbbell Bulgarian Split Squat | Dumbbell swap | Dumbbell |
| Dumbbell Lunge | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.