Five Exercises to Do With a Step Box or Bench

 

Plyo boxes, weight benches or aerobic step boxes are great pieces of equipment to use for strength training. You don’t always have to go to the gym to use this type of equipment. You can get creative with what you have at home or invest in a box or bench for a home gym.

Here are some exercises I incorporate into my strength training every week:

 

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Step Ups (8-10 reps each side, 3 sets)

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  • You can hold a weight at each side or hold a heavier weight in front of your body. Both challenge your body in different ways.
  • Focus on making sure you feel the exercise in the leg that steps to the box first. As you can see in the video, my left foot steps on the box first. I should feel all the work in my left glute and entire left leg.
  • If you feel any knee pain, check your position. You should see a 90 degree angle with your knee stacking over your ankle. Sometimes it helps if your knee stays slightly behind the ankle too. 
  • Brace your core and don’t use momentum to get to the top of the box. Simply step to it. If you find yourself forcing yourself up, the weight is too heavy. 

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Step Up + Reverse Lunge

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  • This is a nice combo to tax the glutes and legs even more. 
  • When you step up, drive the entire foot into the step box. As you step back into a reverse lunge, push the entire front foot into the floor, making sure you feel your glute work. 
  • Don’t forget your 90 degree angles for both exercises. 

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Hip Thrust (10-15 reps, 3 sets)

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This is my favorite exercise to do right now. It’s great at targeting your glutes!

  • Find the right size box for you. The benches don’t work for me because I’m too short, but an aerobics box with 4 risers works or this plyo box in the video. The box should hit you just under your shoulder blades. 
  • Tuck you feet under your knees and keep your shins vertical as you drive up the weight.
  • As you drive the weight up, keep your chin tucked and eyes forward. Don’t look up towards the ceiling. 
  • Squeeze your glutes hard at the top. Your knees should slightly push out to make sure your glutes are turned on. 

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Elevated Glute Bridge (with or without weight) 20 reps, 3 sets

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I have been doing this at the end of my strength workouts lately. It’s a great finisher!

  • Drive through your heels to make sure your glutes are working. Squeeze hard at the top. 
  • If you feel more in your hamstrings, check your foot position. Your knees should stack mostly over your hips. 
  • For more of a challenge, use a mini band for this exercise. Place above your knees. 

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Box Jumps (5-8 reps, 2-3 sets)

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  • This is a great explosive exercise for advanced lifters. I wouldn’t recommend this for anyone with joint issues or new to an exercise program. 
  • Complete this after a thorough warm up. I don’t recommend doing this after or during your strength exercises. 
  • Land soft on the box. Imagine you can’t make a sound as you land on the box. 
  • Stand all the way up to finish the exercise. Once you land on the box, stand all the way. I see many people jump right back down after landing. 

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