Uploaded February 2023 | Updated September 2026, 2 weeks ago
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In this video, I discuss a great lower body exercise that, depending on your fitness level, can be used to increase the strength of your lower body. For those who don't want to barbell squat, the deep step up is a fantastic substitute for the pistol squat, and in my opinion, is the superior version for many people. Many people find the pistol squat to be awkward with the technique limited by the strength and flexibility of the non-working leg's hip flexor and hamstring, respectively. The deep step up solves that problem by placing the non-working leg below you.
FORM TIPS- Arms out in front to counterbalance, move with control, lower while raising the toes of the non-working leg (not necessary but a good form cue), touch down with the heel (not necessary but it helps with the next point), and do you best to avoid pushing off after the touch down.
I normally do these in socks to avoid friction and splinters that I otherwise might pick up doing them barefoot, but I thought socks looked a little weird for the video so I used shoes. Unfortunately, the soles were a bit more grabby than I anticipated, so I struggled to get consistent foot contact on the support leg. I didn't want the friction from the rubber sole, but I still wanted my toes up on the lowering phase... That's ok, though! I made it through, and I guess it offers a few different perspectives on what the non working foot can do.
To build up to it, MASTER the BASICS! Squats and lunges, even with a weight vest, should be conditioning exercises. From there, you can start step up training by working the your target rep range and slow increasing the height of the box as you get stronger and stronger. Feel free to add weight if they become a bit too easy!
Remember... these are NOT BETTER than squats or lunges; they are just DIFFERENT. Different tools are used for different adaptations.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
In this video, I discuss a great lower body exercise that, depending on your fitness level, can be used to increase the strength of your lower body. For those who don't want to barbell squat, the deep step up is a fantastic substitute for the pistol squat, and in my opinion, is the superior version for many people. Many people find the pistol squat to be awkward with the technique limited by the strength and flexibility of the non-working leg's hip flexor and hamstring, respectively. The deep step up solves that problem by placing the non-working leg below you.
FORM TIPS- Arms out in front to counterbalance, move with control, lower while raising the toes of the non-working leg (not necessary but a good form cue), touch down with the heel (not necessary but it helps with the next point), and do you best to avoid pushing off after the touch down.
I normally do these in socks to avoid friction and splinters that I otherwise might pick up doing them barefoot, but I thought socks looked a little weird for the video so I used shoes. Unfortunately, the soles were a bit more grabby than I anticipated, so I struggled to get consistent foot contact on the support leg. I didn't want the friction from the rubber sole, but I still wanted my toes up on the lowering phase... That's ok, though! I made it through, and I guess it offers a few different perspectives on what the non working foot can do.
To build up to it, MASTER the BASICS! Squats and lunges, even with a weight vest, should be conditioning exercises. From there, you can start step up training by working the your target rep range and slow increasing the height of the box as you get stronger and stronger. Feel free to add weight if they become a bit too easy!
Remember... these are NOT BETTER than squats or lunges; they are just DIFFERENT. Different tools are used for different adaptations.
