Box Bench Step-ups

Box/Bench Stepup

The box or bench stepup: One of my favorite exercises for increasing 40 yard dash time when I was still dying football. Also with variation it is absolutely an excellent glute, quad builder. I’ll explain.Explosive box stepup: You might have seen me do these with heavy weight where I slam the front foot into the box. This creates explosion off the front foot, simulating the lead leg driving into the ground as we drive out of our stance in our sprint. Heavy weight, 6-8 reps each leg. Traditional box stepup: Less of a violent impact with the front foot on the box. The movement goes from initially pressing with the quad, to a transfer and driving with the glute into a contraction. Heavy weight should be used for both, especially for women. If you are doing more than 10-12 reps each leg you are training with too little of weight and wasting your time!!