What equipment do you need for the power step-up?

The power step-up is a bodyweight exercise and needs no equipment.

What is a good power step-up?

For men, a good power step-up is about a 72.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 25 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 80 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Bodyweight

Power Step-up

How to do the power step-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Bodyweight
Difficulty: Beginner
Logged as: Weighted reps
Movement: Lunge
Mechanic: Compound

Find more:Quads exercises Bodyweight exercises

How to do it

Stand in front of a box or bench. Place one foot firmly on the platform and drive through your heel to lift your body up until your standing leg is straight. Step down carefully and repeat on the other leg.

1Plant your entire foot on the box and drive through your heel so you feel your glutes and quads lifting you up
2Keep your knee tracking over your toes and your chest up to feel balanced and controlled during the ascent
3Explode up but land softly on top of the box; each rep should feel powerful yet stable

Common mistakes

Don't push off excessively with your trailing leg; the lead leg should do the work
Avoid letting your knee cave inward or travel far past your toes
Don't slam your foot down on the box or hop down without control