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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Calves, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Set a box at roughly knee height, place one whole foot on it, and stand up by driving through that heel without pushing off the trailing foot. Lower yourself back down under control rather than dropping. Keep the box low enough that you can control the descent — bouncing off the floor between reps is where people roll an ankle or bang the knee.
Form cues
- Do not push off the trailing foot
- Lower under control, no bouncing
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.