Lunge Step Up
Step-up onto a box combined with a reverse lunge on the same side — bodyweight version of the dual-pattern single-leg lift.
Level: Foundation
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Aerobic (Cardio) Functional Fitness (Obstacle & Hybrid)
Equipment: Jump Box
Sports: Basketball Cycling Football Lacrosse Running Soccer Tennis Track and Field
Target muscles
The quadriceps and gluteus maximus drive both phases. The gluteus medius stabilizes through both single-leg loading positions. The hamstrings co-contract. The trunk braces against the changing load.
How to perform
Setup
Stand facing a sturdy box or bench.
Execution
Step one foot up onto the box. Drive through the heel to step up. Step back down into a reverse lunge on the same side. Drive back to standing. Repeat or alternate.
Common mistakes
- Pushing off the trailing foot.
- Knee diving inward.
- Cutting the lockout.
- Letting the back knee crash.
- Same volume both sides without checking.
Progressions and regressions
Regress to step-ups and lunges separately. To progress, add load, raise the box.
Programming notes
Combined single-leg pattern. 3 sets of 6-10 per side, twice a week.
