High Box Step-Up

SquatDBBox

Step-up onto a box at or above hip-crease height, requiring significantly more hip flexion, strength, and mobility than a standard knee-height step-up.

Demo: Exercise Library

Sets

3

Reps

6-8 per side

Rest

1:30

Contraindications

High hip flexion and mobility demand — regress box height if hip hiking or knee pain occurs; not appropriate for those with limited hip mobility.

Setup

Hold dumbbells at the sides. Stand facing a box at hip-crease height or higher.

Execution

  1. 1Contract the hamstring of the working leg before initiating (posterior chain pre-activation)
  2. 2Drive through the working foot to stand fully on the box
  3. 3Fully extend the hip and knee at the top
  4. 4Control the eccentric descent for 2-3 seconds
  5. 5Minimize hip hiking throughout

Key cues

  • Pre-tension the hamstring before driving up
  • Torso stays as upright as possible
  • Full hip and knee extension at the top
  • Slow, controlled eccentric on the way down
  • Keep hips level, avoid hiking

Common faults

  • Hip hiking to compensate for insufficient hip flexion range
  • Using the trailing leg to push off excessively
  • Rushing the eccentric descent
  • Box too high for current mobility, causing form breakdown
  • Losing upright torso position

Tweaks

  • Reduce box height if hip hiking occurs
  • Add a controlled negative-only variation for extra eccentric work
  • Combine with hip flexor mobility work between sets

Regressions

Dumbbell Box Step-UpBox Step-Up - Bodyweight

Muscles

Primary: Quadriceps, Gluteus Maximus, Hamstrings

Secondary: Core, Calves

Notes

Ben Pollack-style strength coaching often uses high box step-ups for athletes needing single-leg power at end-range hip flexion.

Sources

Attribution: Ben Pollack