Bodyweight Box Squat
The Bodyweight Box Squat is a popular powerlifting
and strength-training exercise that can improve
hamstring activation and strength while challenging
your core and ability to generate force from a
standstill.

To perform the Bodyweight Box Squat:

• Start in a seated position, sitting on the edge of a
box or bench.

• Place your feet so that your ankles are
approximately 1-2 inches in front of your knees, so
that your knees are slightly wider than 90 degrees
bent.

• Place your hands out in front of you with your
shoulders locked down and back to increase stability.

• Brace your abdominals and start the movement by leaning forwards at the hips.

• Perform a hamstring curl motion to pull yourself
forward into a standing position.

• Allow your torso to flex forward and bend down
in order to center your gravity enough to stand.

• Pause briefly in the standing position, squeezing
your glutes and abdominals.
• Return to the starting position under control by
pushing your hips back.

• Lower yourself with control by keeping your core
braced throughout the movement.

• Touch your buttocks to the seat briefly without
letting go of your braced core.

• Rebrace as you inhale and repeat for the desired
number of repetitions.

Correct Form:

• Be sure to check the position of your feet as
compared to your knees, making sure that your ankles
are in front of your knees instead of underneath or
behind.

Common Mistakes:

• Do not slam into or drop onto the box or bench.
Lower yourself with control.

• Do not allow your spine to flex or round. Stand
and sit tall throughout the movement.

• Do not place your ankles beneath or behind your
knees, which will shift the focus to your quadriceps.
• Do not arch your back excessively. Keep your abs
braced and your spine neutral.

Pro Tip: Picture that you are trying to rip the floor
apart using your heels. This increases glute activation
as your knees track outward as you stand up.

Step-Up
The Step-Up is a popular functional fitness exercise
that strengthens your lower body and core while
challenging your balance and stability. As a unilateral
exercise, it is a great choice for
improving symmetry and balance.

To perform the Step-Up:
• Start in a standing position facing a stable
elevated surface like a box or bench.

• Start the exercise by bracing your core and
maintaining the brace through the entire exercise.

• Continue by lifting your working leg as you drive
your knee upwards, stepping onto the top of the
platform.

• Drive through your lead leg’s heel to lift yourself
up onto the platform. You can maintain a slight
forward lean to drive yourself forwards and upwards.

• Pause briefly at the top and stand up straight
before lowering yourself under control to the starting
position.

Correct Form:

• Your knees can go past your toes during the step
up.

• Your feet should both face straight

• You should maintain a neutral spine position
throughout the entire exercise.

Common Mistakes:

• Do not let your knee collapse inwards as you step
up.

• Do not round your back.

• Select a height that you can comfortably step up
onto.

Pro Tip: 18 inches, or the height of a standard
weightlifting bench, works well for most people doing
this exercise.