| Use a 12 to 18 inch box for this exercise. The higher the box, the more difficult the exercise. Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand next to the box and turn so that the box is directly in front of you. Stand up straight, place your feet together, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Keep your back tight and chest out throughout the entire exercise. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Lift one foot (the lead foot) and step up onto the box (place your foot flat on the box). Shift your weight onto that leg and push, straightening the leg and lifting your opposite foot (the trail foot) off of the floor. As you are driving your body up make sure you come up all the way onto your toes with your leg completely extended. Also, drive the knee of your trail leg up so that your thigh is parallel to the ground. Breath out during this phase of the exercise. Now, step back and down off of the box, first with the trail foot and then with the lead foot, returning to the starting position with both feet on the floor. Breath in during this phase of the exercise. Finish all the reps with one leg and then repeat for the other leg. When both legs are done you have completed one set. The video for this exercise does not include the triple extension phase of the movement! |
View a video of this exercise