Step Up For Strength

By Katy Loren

A few days ago in the gym, I came across a sight I had never witnessed before. There, among the people lifting weights, doing push-ups, and hitting the heavy bag, was a group of teenagers who had set up an iPhone on a tripod to record themselves.

Doing what, you may ask? Well, they were practicing backflips. That’s right: From a standing position, with their friends cheering them on, they were leaping up into the air, twisting backward and trying to land cat-like on their feet. And, truth be told, as I winced with fear at every attempt, visions of a gruesome injury flashing through my mind, they all performed the feat rather well. 

Ah, to be young again. At my age, frankly, I wouldn’t even want to attempt such a crazy thing. 

That said, however, I’d certainly like to develop some of the strength and agility they displayed — not to attempt a backflip, but certainly to navigate through my own daily activities: taking the stairs, carrying groceries, or reaching a high shelf in the kitchen. As we get older, maintaining a certain level of balance and coordination is paramount to keeping ourselves healthy and injury-free. 

Related: 3 Fun Deadlift Variations to Liven Any Workout

Thankfully, we can achieve that goal through some easy-to-master exercises that are ideal for men and women of any age. In fact, none of the following four moves even involves a hop, much less a showstopping jump. To start, you just need a platform, box, or flat bench, and a pair of good, non-slip athletic shoes. 

Bodyweight Alternating Step-Up

Walking up (and down) stairs is a great exercise in itself because you’re working against gravity on the way up and getting your heart pumping in the process. The step-up, using a box or platform, works the same major muscles of the leg (the glutes, quadriceps, and hamstrings) but from a stationary position, and allows you to progress to bigger steps over time, which increases the challenge and the benefits.

Do It Right: 

• Choose a box or platform high enough that when you step one foot on it, that forward knee should form a perfect 90-degree angle.

• Stand behind the box, your toes a few inches away from its side, feet together and knees slightly bent, arms in a “ready” stance for balance or hands on hips.

• Lift one leg up to place that foot solidly on top of the box.

• Drive through that lead leg to bring your body upward so that you’re standing on top of the box, feet next to each other and planted. 

• Reverse the motion, stepping back with that same leg to the floor smoothly, followed by the back foot. 

• Now, lead with the opposite leg, stepping up and placing it on the box, then driving your body up until you are again standing atop the box.

• As you step up and down, you can keep your arms away from your body, using them to help balance you (just as you would going up and down stairs without a railing). 

• Let your core relax during the movement; you want to keep your torso flexed, head up and spine straight as you step up and step back down.

• Alternate which leg steps up; a good goal is 10 step-ups per leg (or 20 steps total) for 2-3 sets.

Make It Easier: If you’re new to the exercise and want to start slow, choose a lower box and work your way up to the recommended height over time.

Make It More Challenging: Once you feel comfortable doing the movement with your bodyweight, you can add resistance by holding a pair of dumbbells or kettlebells at your sides, or wearing a weight vest. (That also goes for the next three exercises in this article.)

Bodyweight Box Squat

The traditional barbell squat is one of the best, most effective exercises ever created…but it’s not for everyone. Frankly, it can be more than a little intimidating for some to put a weighted barbell across their back and squat down with it. If that sounds all too familiar to you, don’t worry: You can still gain plenty of benefits by doing this less-intensive squat alternative.

Do It Right:

• Stand with a bench, box, or even a chair behind you — it should be high enough that when you sit down, your hips are parallel with the floor. 

• Stand with your feet about shoulder-width apart with your arms at your sides or hands on your hips. Your knees should be slightly bent, and your toes should turn out a few degrees. 

• Keeping your head in a neutral position, abs tight and torso upright, bend at the knees and hips to slowly lower your body as if you were going to sit down in a chair until your glutes touch down to the bench. 

• Do not fully sit down — instead, after that brief touchdown, flex your hips, glutes, and thighs to bring yourself back up to a standing position. (Think about “driving through your heels” to power the movement.)

Make It Easier: Have a partner stand in front of you and hold your hands to help guide you down into the squat and assist on the “up” phase of each rep.

Make It More Challenging: Once you feel comfortable and confident with the two-leg version, you can try the single-leg box squat, where you hold one leg up in the air as you lower yourself to the box or bench.

Related: Should You Wear a Weighted Vest?

Bulgarian Split Squat

Yes, I know, the name makes this sound kinda hardcore — as if it should be reserved for the type of gym rats who always look like the final result in a “before and after” supplement ad. The fact that it was introduced widely to U.S. trainees by a Bulgarian weightlifting team coach back in the 1980s does nothing to quell the trepidation. But in all honesty, the Bulgarian split squat isn’t all that tough to tackle, especially when you start with the bodyweight-only version.

Do It Right:

• Stand facing away from a bench or platform, and bend one knee to place the top of one foot atop it.

• Your front foot should remain planted on the floor, with your body aligned from your head to your heels.

• Bend your front leg to lower yourself, making sure the knee of your working leg doesn’t track out ahead of your toes — if it does, you need to take a longer step out from the bench. • When your working knee reaches a 90-degree angle, reverse the motion, driving through the heel of your forward foot and engaging your glutes and thighs to return to the start.

• Complete 10 reps with one leg, then switch legs and do the same number of reps with the other. You can aim for 2-3 sets total.

Make It Easier: If you’re having trouble maintaining your balance, try using a lower box or platform, which will allow you to get accustomed to the motion.

Make It More Challenging: Pause for a full one count at the bottom, middle, and top of each rep.

Deficit Lunge

You’ve probably heard of a classic lunge: one leg forward, one leg back, and a controlled drop into a split stance. A deficit lunge takes it a step further—literally. By starting with your front foot on an elevated surface, you increase the range of motion compared to a standard lunge. That deeper stretch challenges your lower body to work harder, recruiting more muscle fibers and building strength, stability, and mobility all at once.

Do It Right:

• Begin by standing on top of a box, low platform, or even a weight plate, feet just inside shoulder-width apart, arms at your sides or hands on your hips. 

• First, you’ll step back with your left foot off the box and bring it down to put your toe in contact with the floor, assuming the top of a lunge position.

• Bend both knees to lower your hips straight down, making sure your front knee doesn’t pass your toes at the bottom. 

• Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start.

• Repeat, this time stepping back with your right foot off the box and your left leg remaining on it.

Make It Easier: Instead of stepping off the box at the end of each rep and alternating legs, you can put one foot on the box, your rear foot on the floor behind you, and just do the up and down portion of the lunge without moving your feet. In that version, you’ll do, say, 10 reps with your right foot forward and on the box, then switch feet and do 10 with the opposite leg forward.

Make It More Challenging: Add a twist to your lunge — literally! At the bottom of the lunge, rotate your torso slowly toward your front (leading) leg, then return to a face-forward position. This adds a core-strengthening element to the exercise. 

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