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Exercises

Step and box exercises

A step or low box gives step-ups, step-downs, calf raises and landings a height to work from.

24 moves24 with 3D demosBeginner 1Intermediate 15Advanced 8

Beginner step and box exercises 1

Step-up demonstrated on the 3D figure3D demoStep-upBeginner · A step

Intermediate step and box exercises 15

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBarbell step-up demonstrated on the 3D figure3D demoBarbell step-upIntermediate · A barbell + A stepBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepDumbbell step-up demonstrated on the 3D figure3D demoDumbbell step-upIntermediate · A dumbbell + A stepEccentric heel drop demonstrated on the 3D figure3D demoEccentric heel dropIntermediate · A stepHeel-elevated deep squat (slant board squat) demonstrated on the 3D figure3D demoHeel-elevated deep squat (slant board squat)Intermediate · A stepNegative pull-up demonstrated on the 3D figure3D demoNegative pull-upIntermediate · Pull-up bar + A stepPatrick step-down demonstrated on the 3D figure3D demoPatrick step-downIntermediate · A stepPoliquin step-up demonstrated on the 3D figure3D demoPoliquin step-upIntermediate · A stepSide-to-side box push-off demonstrated on the 3D figure3D demoSide-to-side box push-offIntermediate · A stepSingle-leg calf raise from a step demonstrated on the 3D figure3D demoSingle-leg calf raise from a stepIntermediate · A step + A wall

Advanced step and box exercises 8

Deficit reverse lunge (from a platform) demonstrated on the 3D figure3D demoDeficit reverse lunge (from a platform)Advanced · A barbell + A stepDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A stepRomanian deadlift from a deficit demonstrated on the 3D figure3D demoRomanian deadlift from a deficitAdvanced · A barbell + A stepOne-arm dead hang demonstrated on the 3D figure3D demoOne-arm dead hangExpert · Pull-up bar + A step

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Questions people ask

What are good step and box exercises for beginners?

Start with moves graded easy, such as Step-up. There are 1 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest step and box exercises?

Moves graded advanced or expert include One-arm dead hang. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.