Rotational Step Ups
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Strength
Unilateral Training
Rotational Movement
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Box or Bench
Bodyweight
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Intermediate
OVERVIEW
Rotational Step Ups combine the strength of a traditional step up with the added challenge of rotation through the torso and hips. This dynamic movement builds single-leg strength while integrating the core and improving coordination between the upper and lower body. Ideal for athletes, active adults, and anyone looking to improve functional strength and rotational control.
MUSCLES WORKED
PRIMARY:
Glutes
Quadriceps
Obliques
SECONDARY:
Hamstrings
Calves
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand beside a box or bench with your inside foot closest to the platform.
Step laterally onto the box with the lead foot and begin to drive upward.
As you step up, rotate your torso toward the leg that is lifting and bring the opposite elbow across the body (e.g., right knee rises as left elbow drives forward).
Pause at the top in a controlled rotational position or with a knee drive.
Slowly lower back to the starting position and reset.
Complete all reps on one side, then switch.
BENEFITS
Builds strength and control in both the sagittal and transverse planes
Trains rotational stability and core integration
Challenges balance, coordination, and single-leg strength
Improves movement transfer into sports, daily life, and injury prevention
Great progression for clients who’ve mastered standard step ups
COACHING CUES
Drive through your heel and rotate through your core, not just your shoulders
Stay tall-avoid collapsing through the spine during the twist
Let the knee and opposite elbow work together to guide the rotation
Control the step down and maintain alignment throughout
Keep your foot planted firmly on the platform-no wobbling