Many coaches would have you believe that there isn't a great deal to consider when performing a step up, it's simple, grab a box, step, or a bench and stand up on it, sounds simple, right?
Unfortunately, it's not quite that simple, or it shouldn't be if you want to get the most out of your step ups. Luckily it's really not rocket science either and it'll only take a few seconds to dramatically improve the effectiveness of your step ups.
To make any exercise as effective as possible, we need to pay attention to the details, the step up is no different in this respect and it all starts with selecting the right step height.
Your step height should be relative to your active range of motion*, not an arbitrary recommendation, such as 'knee height', because everyone's active range is different.
To quickly and easily assess your active range of motion for a step up, all you need to do is stand up, lift one leg up in front of you as far as possible (see image below), once your pelvis (hips) begins to shift to one side, you have gone beyond your active range for a step up.
With this information you will now be able to select a step height that allows you to perform a step up safely, effectively and efficiently.
*This is the range of motion you can produce at a joint under your own control without losing joint integrity.  This range of motion is limited by your own muscular contractions.  Weakness or instability will limit your range by inhibiting contractions at points of the range where the joint is no longer stable and under muscular control.
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