Strength · Level 1
Step-up
Step up onto a stable step or chair pushing through the top leg.
- Suggested dose
- 3 × 8 rep per side · 60s rest
- Equipment
- Step / box · or · Sturdy chair · or · Step / box + Dumbbells
- Works
- Quadriceps, Glutes
- Pattern
- Lunge / single-leg, Squat
How to do it
- Place one whole foot on the step.
- Step up pushing through that leg, without pushing off the bottom one.
- Lower slowly with control and repeat.
Key points
- Torso slightly forward
- Lower in 2–3 s
Common mistakes
- Pushing off the bottom foot
- Knee caving in
Why it helps your tennis
Pushing strength for explosive starts.
Source: Complete Conditioning for Tennis, ch. 8 and 12
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Bodyweight squatHip and knee bend keeping the torso stable and heels down.