Setup
1. Choose a stable box/step 6–12 inches high to start. Lower height makes the movement easier; raise it as you get stronger.
2. Stand facing the box with feet hip-width apart. Keep a neutral spine and soft knees.
3. If you have any knee pain or rehab concerns, start next to a railing or hold a light support for balance.
Execution
1. Step your lead foot onto the box so the whole foot is flat and centered. Aim to place the foot slightly forward so the knee will travel over the toes as you bend.
2. Shift your weight forward onto the lead foot. Keep the chest upright and hips square. The trailing foot stays on the floor or lightly taps the box for balance.
3. Bend the lead knee and slowly lower your body down toward the box by letting the knee gently travel forward over the toes. Control the descent — do not drop. Think about loading through the heel and midfoot while the knee tracks over the second toe.
4. Lower until the lead thigh is around parallel to the box or to a depth you can control without pain. The trailing foot can stay on the floor or hover.
5. Pause briefly (0–1 second) at the bottom with tension in the lead leg.
6. Drive through the lead foot, extend the knee and hip to step up, returning to the start. Keep the movement smooth and avoid locking the knee aggressively at the top.
7. Repeat for the prescribed reps, then switch legs.
Tempo suggestion
• Descend 2–4 seconds, brief pause, drive up explosively or controlled in 1 second. Example: 3-0-1.
Key cues
• Knee tracks over the second toe. Do not let it collapse inward.
• Keep weight through the heel and midfoot of the lead foot.
• Maintain a tall chest and neutral spine.
• Hips stay square; don’t twist.
• Move slowly on the descent to build strength and control.
Common mistakes
• Pushing through the toes instead of the heel. This increases calf dominance and reduces knee load control.
• Letting the knee collapse inward. Use a band or focus on glute activation to fix this.
• Using momentum from the trailing leg. The lead leg should do most of the work.
• Over-reaching the step height too soon. Choose a height that allows controlled depth.
Regressions (if new, weak, or painful)
• Use a lower step or a stacked mat.
• Hold onto a railing or TRX for assistance.
• Partial range: only lower a little, then progress depth over weeks.
• Perform seated single-leg isometrics (push through heel holding knee angle) to build confidence.
Progressions
• Increase step height gradually.
• Add weight (dumbbell or kettlebell) once form is perfect.
• Pause longer at the bottom or slow the eccentric more.
• Tempo change: slow 4–5 second descent or add an explosive step-up.
• Finish with single-leg step-downs for extra eccentrics.
Sets, reps, frequency
• Beginner: 2–3 sets of 6–10 reps per leg, 2–3 times per week.
• Intermediate: 3–4 sets of 8–12 reps per leg, 2–3 times per week; add load when 12 reps feels easy.
• For strength emphasis use 4–6 reps with added load. For hypertrophy or control use 8–15 reps.
Warm-up and mobility
• Warm the knees and hips: 5 minutes of cycling, leg swings, bodyweight squats.
• Ankle dorsiflexion mobility: ankle circles, calf wall stretches. Good ankle mobility helps the knee travel safely over the toes.
Safety notes
• Mild, controlled knee travel over the toes is fine for most people. If you have a recent knee injury, meniscus repair, or surgeon’s restrictions, check with your clinician first.
• Stop if you feel sharp pain, catching, or swelling.
• If you have patellofemoral pain, focus on slow eccentrics, glute activation, and consult a PT for individualized progressions.
Quick cue script to use while training
“Foot centered on the box. Weight through the heel. Knee follow the second toe. Lower slowly, pause, drive up through the heel. Chest tall, knee tracking.”