Many of us have suffered the steps machine in our daily routine as an exercise to improve our lower train than to improve our lung capacity. But who was going to tell us that this simple exercise could also be part of our workout of the day in cross-training. In this week's blog we tell you everything about the Box Step Up exercise from how to execute it step by step, its variations and wods where to include it. Keep reading and don't miss it!

What is the Step Up box?

The STEP UP box is a basic exercise of Cross Training that consists of performing a climb to the drawer with a certain height to work the lower part of the body.

It is an exercise that, due to its low level of difficulty, can be implemented from the first day, regardless of the level or age of the person.

In case a drawer cannot be used, this exercise can be performed on a few beings, chair, or on any other surface with some height that allows you to make the movement.

Why is Box Step Up important?

The Step Up box is a unilateral movement, with one leg every time. Unilateral movements are important because they diagnose and rehabilitate muscle imbalances. And since significant imbalances predispose athletes to injure themselves, it is important to train movements such as Step-UPS box.

In addition, other benefits will contribute will be:

Toning of buttocks and legs
Improvement of body posture
Better balance and stability
Improves muscle capacity as long as it is done intensely

As Box Step up?

Although it is an exercise with a simple execution, there are some elements to take into account to fulfill the function of this movement.

BOx Step Up step by step

Place yourself in front of the drawer or the surface you are going to use. Remember that it should not be excessively high. It has to have enough height to flex the knee. The idea is that 90º flex.
The posture must be neutral. We will keep the arms stretched down the sides of our body.
We will activate our abdomen for more stability and proceed to lift a leg while we flex the knee until the drawer sip the drawer or other surface you have used. The back should not archeish. It is very important to maintain an upright posture not to injure us.
With the foot on the object we will push up to take impulse and climb both legs.
Once up we will make the reverse movement to return to the initial posture and repeat the steps with the other leg.

Box Step Up height

The specific drawers to perform this exercise have 3 heights: 50, 60 and 75 centimeters, which varies depending on their position.

In general, the height used is 50 centimeters for both boys and paw girls, but it all depends on the intensity that is wanted to give the exercise.

Common Box Step Up errors that you should not commit

That an exercise is simple does not mean that it becomes perfect. In fact, the easier more mistakes looks like they tend to make since we neglect the technique.

One of the most common mistakes is to use the leg that falls down to boost the climb. The leg that the work has to be the one that relies on the drawer. In this way, a true hip extension is reached where we align the hip with our torso helping to obtain optimal buttocks and quadriceps compression. Incorporating this powerful hip extension exercise in your routine can help you run faster and jump higher.
Another very common mistake is not to support the foot completely on the surface of the drawer. We must ensure that the entire sole of the foot perches on the drawer. Thus we will gain stability and strength, and avoid inappropriate movements or injuries.
Another gesture that is usually committed is to curve your back. This usually occurs when the height of the drawer or other surface is too high. Be sure to put it to an adequate atura where you feel the work of the lower train of your body, but do not suppose an obstacle.
Nor should you allow the knee to pass the fingers of the feet.

Box variations Stup UP

Step Up Box Step

Place yourself to the drawer and raise the leg that is next to the object to place the foot in parallel on the surface of the box. Elevate your body exercising force with your leg above to complete the extension of cadera Without supporting the other foot in the drawer low slowly until he supported it on the ground. And then the other foot supports the ground To return to the initial position.

Dumbbell Step up box o Kettlebell Box Step Up

The first thing is to take two dumbbells or kettlebells with each hand. They have to be of the same weight to have a balance.

The exercise is done in the same way as the normal STEP UP box but thanks to this weight the intensity is greater.

Step box Over

This exercise needs coordination to execute and optimize it. The first thing we are going to do is place ourselves in front of the drawer and make a Step Up box. To optimize the movement you have to rotate your feet 90º in each step. In this way when you reach the other side of the drawer you will be on your back and you will only have to undo the exercise.

To be able to work both legs you will have to make the following movement with the foot you have supported the last one.

If you want to add more intensity you can take kettlebells or dumbbells.