Reverse Step Up
The Reverse Step Up is a functional unilateral leg exercise that targets the quadriceps and glutes by focusing on the controlled lowering phase from an elevated surface. It is essential for building single-leg stability, correcting muscle imbalances, and improving knee health.
Since the Reverse Step Up relies heavily on balance and control, the AI analyzes your rep performance and RPE to detect strength discrepancies between your left and right legs, auto-adjusting volume to correct imbalances. If you report knee pain or poor recovery via HealthKit data, the system can instantly suggest regressions like static lunges to reduce joint stress. By tracking the intensity of each set, the AI ensures you are loading the movement enough to stimulate hypertrophy without compromising the eccentric control vital for safety.
Form Cues
- Stand on the box and lower yourself slowly by bending the working knee
- Hinge slightly at the hips to engage the glutes
- Keep your front knee aligned with your second toe
- Touch the floor lightly with the non-working foot
- Drive through the heel of the foot on the box to return to the start
- Don't push off the floor with your bottom foot
- Don't let your working knee collapse inward
- Don't drop quickly or crash onto the floor
- Don't arch your lower back excessively
Common Mistakes
- Pushing off the non-working leg
- Lack of eccentric control (dropping too fast)
- Using a box that is too high
- Allowing the heel of the working foot to lift
Muscles Worked
This exercise primarily targets the quadriceps and glutes, with a specific emphasis on the eccentric (lowering) strength of the quad which is crucial for knee stability. It also heavily engages the core and hip stabilizers to maintain balance throughout the unilateral movement range.
Primary
Secondary
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