Step-Up (Bodyweight)
Also called Bodyweight Step-Up
How to do it
Face a stable box and place one whole foot on top. Drive through that foot to stand fully on the box without pushing excessively from the trailing leg, pause with the hips level, then step down slowly with the same leg leading. Complete the set and repeat with the other leg.
Setup
Choose a box height that allows the whole lead foot to stay planted and the knee to track comfortably over the toes. Stand close enough to avoid reaching, square the hips, brace the torso, and keep the trailing foot light.
Where you should feel it
Primarily through the lead-leg quad and glute, with the hamstrings and calf assisting while the core and hip stabilizers keep the pelvis level. Avoid jumping from the floor leg.
When to use it
Use for equipment-free unilateral leg strength, balance, stair capacity, and side-to-side assessment. Perform 8-20 controlled reps per side before adding load.