Pushing off the back foot
Back leg assists; the step leg is dramatically underloaded.
Overactive muscles
GastrocnemiusHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Lunge · Lower Body
Step-Up (Basic)
Coaching cues
- Stand in front of a box or step; place one foot fully on the surface
- Drive through the top heel — do not push off the back foot
- Stand tall on the box; hips fully extended
- Step down under control; repeat all reps then switch
Common faults 2
Knee caves inward on the drive
Glute med fails under the unilateral step-up force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗