Great for balance and leg strength!

We call this move the High Step & Squeeze. 

✅Phenomenal for leg strength

✅Increases hip ROM

✅Huge boost to your balance

✅Great to prep for hiking or climbing

✅Will pump up your glutes and quads

What do you need? 

✔️A stable object or step that feels higher than a typical 7-8” step

✔️I like to challenge myself with the highest step I can safely step up on and back down without feeling tippy and unstable or like I am dislocating my hip

Coaching points:

☑️Once you start, keep your top foot on the step rather than bringing it down to the floor

☑️Put your full foot on the step

☑️Brace your core

☑️Drive your weight through your heel

☑️Stand up to full knee and hip extension at the top

☑️With your non-working leg’s knee locked out, do a little donkey kick and squeeze that glute hard

☑️Come back down slowly, with a 3-4 second tempo, land softly

We use this as an accessory movement to support main lifts like Squats or DLs. 

You can start by adding 2-3 sets of 8-12 per side to your regimen once a week. 

We always look for exercises that are simple to learn, safe to perform, and functionally effective because they mimic how we move in real life or sports.