Step-Ups: Choosing Box Height by the Knee

Students learn the box step-up and pick the right height with an objective standard: with the foot on top, the knee should not end up higher than the hip. They compare how hard different heights feel and learn to tailor the exercise.

How to play

1. Present the height standard and set up three heights: gym bench, low box and medium box (3 min).
2. In pairs, each student tries the heights with one foot up while the partner checks knee and hip position; choose a personal height (4 min).
3. Technique: all the weight on the top leg without pushing off the bottom one, torso slightly forward and a slow descent; 2 sets of 8 per leg (7 min).
4. Borg rating: third set and a 0 to 10 rating of perceived exertion for each leg (5 min).
5. Progression for those in control: step-up hugging a medicine ball or a 3-second lowering; record on the card (6 min).

Rules

• Boxes sit on a non-slip surface and are checked to make sure they do not move.
• Step up and step down; never jump off the box.
• One user per box at a time, with the partner waiting to the side.
• If the knee hurts, lower the height.

Variations

Adaptations

• Balance problems: one hand on the wall bars throughout.
• Higher body weight: bench height, fewer reps and longer rest.
• Visual impairment: the box edge is marked with high-contrast tape and the partner calls out the height.

Learning goals

• Apply an objective standard to choose exercise intensity.
• Perform the step-up without pushing off the support leg.
• Link perceived exertion with the chosen height.

Equipment for a class of 25

• boxes: 8
• gym benches: 4
• medicine ball: 6
• cards: 30

Teacher tip

If there are not enough boxes, use bleachers or outdoor steps after checking they are stable. It is a great exercise for spotting differences between legs.

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