Mike Young PhD
Name of drill:
High Box Step Up
Why would you do/prescribe this exercise?
I prescribe the high box step up as a bridge between focusing on heavy loaded deep squatting and unilateral training. The body positions are quite similar to a deep squat but because the load is taken on just one leg it unloads the spine and lower back and allows us to address lumbo-pelvic-hip and lower extremity asymmetries. This makes it a great choice for me in-season or with athletes who have lower back issues.
Coaching tips for this exercise?
Start with one foot on a box and the other on the ground. The box should be of a height that positions the knee of the leg on the box above the hip crease. Drive the foot through the box until complete knee and hip extension is achieved. Lower back to the starting position under control. The exercise can be loaded with 2 dumbbells held at the side, a single inverted dumbbell or kettlebell held in 'goblet' position or with a load (barbell, sandbag, etc) on the shoulders.
Disclaimer
The following weight training and/or exercise video demonstrating the ‘High Box Step Up' (the Exercise) has been produced by the Australian Strength and Conditioning Association Inc. (ASCA). However, it is not a comprehensive range of exercises nor is it tailored for your specific individual needs. ASCA does not make any representations or warranties as to the effectiveness of the exercises contained in this video in improving your strength, posture and/or flexibility or the appropriateness of the Exercise for a particular purpose. Only elite experienced athletes under the supervision of a Level 2 ASCA accredited coach should attempt the Exercise. This video should be used as a guide only and is not a substitute for advice and guidance from a Level 2 ASCA accredited coach. By viewing this demonstration exercise video, you agree to:
- not attempt the Exercise unless you are an elite experienced athlete under the supervision of a Level 2 ASCA accredited coach;
- seek guidance from a Level 2 ASCA accredited coach, if unsure about any of the exercises contained in this demonstration exercise video;
- stop immediately and consult a healthcare professional if at any stage the Exercises in this demonstration video hurt or cause discomfort; and
- use reasonable care, skill and judgment when performing any of the exercises shown on this video.
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