High box step ups

[oldtimer1]

I have never done these in my routines but watched a video awhile back of somebody doing them. It seems like it could be a great exercise. Any of you guys do these? It seems a regular bench is too low and I might need a higher platform. Thinking about buying one. One guy told me years ago that it's way harder than it looks if you don't push off with the non working leg. I guess the progression would be body weight then using dumbbells. Any advices would be appreciated before I buy plyometric platform to do them. I tried a couple reps off a low bench today and I can definitely see the value in doing them. Just not convinced I want to throw away $75 bucks for a higher platform. Never seen these done in a bodybuilding type gym.  It could be first rate leg exercise or it could just duplication somewhat of a regular squat.

[falco]

Some gyms have those, i believe from crossfit. They have 3 possible heights, 50 / 60 /75cm. Sometimes i do box jumps stacking two on top of eachother for 100cm.

[Donny]

I have never done these in my routines but watched a video awhile back of somebody doing them. It seems like it could be a great exercise. Any of you guys do these? It seems a regular bench is too low and I might need a higher platform. Thinking about buying one. One guy told me years ago that it's way harder than it looks if you don't push off with the non working leg. I guess the progression would be body weight then using dumbbells. Any advices would be appreciated before I buy plyometric platform to do them. I tried a couple reps off a low bench today and I can definitely see the value in doing them. Just not convinced I want to throw away $75 bucks for a higher platform. Never seen these done in a bodybuilding type gym.  It could be first rate leg exercise or it could just duplication somewhat of a regular squat.

step ups are an excellent exercise which work the same muscles as lunges.
I remember i first did them in the British army as we did a lot of circuit training with body weight stuff, timed exercises not counting reps but going as fast as possible.
It definitely got my legs fried.
Didn´t use high benches but standard wooden benches found in most UK school type gyms..was a long time ago so i suspect they´re a bit more scientific about it all nowadays.
can use a barbell but i think Dumbbells are better or a weighted vest.

[IroNat]

Step-ups were a popular rehab exercise for knee injuries in the past.

Not sure if they still are.

[oldtimer1]

Some gyms have those, i believe from crossfit. They have 3 possible heights, 50 / 60 /75cm. Sometimes i do box jumps stacking two on top of eachother for 100cm.

Seems a little high for step ups. Maybe the 50cm will be okay? I think those heights are for box jumps and not for step ups. I've been looking around the internet and many heights for exercise boxes are available. I just read to stand with your back to a wall and raise your knee as high as you can to get an idea of the height needed for a step up box. I think using this method might result in getting a box too high to start out with.

[oldtimer1]

Update: I got a box. It has three different heights depending on what side is up. First time I used it I had the worst soreness I have ever experienced in my thighs. The box I got is either 16", 20", and 24" depending on what side is up.  I was using 20".

 I found it really hard  to not push off with the non working leg. Using the negative was really hard too because I was also working with the balance part too. I really wonder if I will ever advance to the 24" side? I might be too short to use that height for sets of reps.  I guess with time I will get better with it. Judging by the intense soreness it's hitting the thighs hard. To reiterate I never seen these in a bodybuilding gym. I know women during their class aerobics dance thing sometimes use a low step as part of their workout. I have never seen a guy using a high box for step ups though. It has a learning curve no doubt if you want to do a controlled positive and negative rep. I'm doing them a bit ballistic but that's not a bad thing.

[IroNat]

Sounds good.

[jpm101]

I have used these in various training over the years. I found that myself and  others have used a box about knee height. Which seems to be the general rule of thumb (or knee). But that would be personal choice, of course. The hams are also worked  extra hard, as are the glutes.

Have also used the extreme height as in the picture for short periods. In any event a very productive movement for most sports and athletic training.  Even the weekend sports warrior. Great for balance and working one leg at a time can give a better feel to the exercise. And can improve BB squats with better balance

The free leg and placement that is on the floor can be also important, which determine the important stretch to the movement. Some may find that a extreme box height of the box shown in the picture will not be needed, depending on the distance that the foot takes backwards (close to far).   Might also suggest DB's when starting off with this movement. Tend to be a question of balance if new to this exercise. Usually high reps like 12  to 15 for general training. Sets are up to the individual, as always.

Good Luck

[oldtimer1]

I have used these in various training over the years. I found that myself and  others have used a box about knee height. Which seems to be the general rule of thumb (or knee). But that would be personal choice, of course. The hams are also worked  extra hard, as are the glutes.

Have also used the extreme height as in the picture for short periods. In any event a very productive movement for most sports and athletic training.  Even the weekend sports warrior. Great for balance and working one leg at a time can give a better feel to the exercise. And can improve BB squats with better balance

The free leg and placement that is on the floor can be also important, which determine the important stretch to the movement. Some may find that a extreme box height of the box shown in the picture will not be needed, depending on the distance that the foot takes backwards (close to far).   Might also suggest DB's when starting off with this movement. Tend to be a question of balance if new to this exercise. Usually high reps like 12  to 15 for general training. Sets are up to the individual, as always.

Good Luck

Knee height is a good starting point. I hope to progress to about 4" higher than that for really good range of motion. No weight is needed for most to begin the exercise. If the height is high enough and you're not pushing off with the non working leg the exercise it's hard as it is without weight.

  I try not to place the non working leg on top of the box at the finish of the movement so it's truly a one leg exercise. I'm having trouble with the negative and the speed of the concentric is a little too fast but I'm thinking that might be a good thing if you think of it as a power exercise.

 Surprised this hasn't been a staple in the weight room. I've been lifting for almost 50 years and I have never seen anyone in a weight room doing these. I've seen low steps in women's exercise dance type aerobics but a true high box step up, no. There is a learning curve to this exercise reference balance.  There is injury potential too if you get too crooked from fatigue or a balance failure. Lastly buy a quality platform that is sturdy.

[IroNat]

Start with a low box and work up gradually.

This would be the common sense approach. 

No need to rush.

[Grape Ape]

I often find these in the Soflete programs I follow.

I used to bitch out and use a 16 inch platform, but changed to the 20 and force my way through them.

I think they're great, and an alternative to squats if you don't want the spinal load anymore.

A long time ago I did with a weighted ruck:

200 step ups
1/2 mile run

Repeat 5x.

Tough, boring, but good.

[oldtimer1]

I often find these in the Soflete programs I follow.

I used to bitch out and use a 16 inch platform, but changed to the 20 and force my way through them.

I think they're great, and an alternative to squats if you don't want the spinal load anymore.

A long time ago I did with a weighted ruck:

200 step ups
1/2 mile run

Repeat 5x.

Tough, boring, but good.

You're a hybrid athletic trainer like I am.  Maybe you can relate to what I'm doing now.

I'm training for  possible 5K that run I believe put on by the Marines in NJ called the Semper Five 5K. When I was younger no matter how far I was removed from running in three weeks I was back.  I've been training for 2 plus  months and progress is snail like. I think I'm both officially old and health issue might be fucking up my progress. I really feel weak from all the running. Deadlifts especially and power cleans have been destroyed by all the distance running.

 I always run by myself as well as lift by myself. Last Sunday I joined a group run by some serious runners for a change. They took off in about 3 groups according to ability and I went with the slowest. They were way too slow so I tried to catch the second group and I couldn't. If I was in my 30's or 40's I would have destroyed them. Really sad how I can't hit the extra gear anymore. The strange thing is that I still can sprint somewhat.

 This week I got a 6 mile day, 5 mile day and 4 mile day. Today I did 8 x400 meters. Hopefully I can do the intervals again Friday and Saturday.  Sunday I join the group again. Maybe I can hit that gear and stay up with that group of 115lbs women that I couldn't keep up with.  My blood pressure is 100/60 and resting heart rate is 60 (today Friday 59 bpm) so I'm in some kind of cardio shape. I think I need more sharpening with the intervals. I did the distance work but I have to get the spring back.