Stand upright with your feet about shoulder-width apart in front of a plyo box, a Swedish box, or a similar stable raised surface. Your feet should point forward as much as possible, and your weight should be evenly distributed. Keep your upper body upright, look straight ahead, and lightly engage your abdominal muscles. Your arms should hang loosely at your sides or be used to help maintain balance. Choose a distance from the raised surface that allows you to place your foot completely on it without leaning your upper body forward excessively. Place one foot completely and steadily on the raised surface, ensuring that both the ball of the foot and the heel are firmly supported. Gradually shift your body weight onto the standing leg. Press firmly into the surface with your entire foot and lift your body upward in a controlled manner. The knee of the rising leg remains stable during the movement and follows the direction of the toes. Next, place the second leg on the raised surface as well and briefly stabilize the upper position. Then lower yourself back down in a controlled manner on one leg and subsequently bring the second leg back down. Begin with the other leg for the next repetition. Throughout the entire movement, keep the upper body, pelvis, and leg axis as stable as possible.
Attention:
The foot is not placed fully on the step, and the heel hangs off the edge; the knee of the ascending leg turns significantly inward or veers sharply outward; the upper body leans sharply forward or to the side while stepping up; the lower leg pushes off the floor too forcefully, thereby relieving pressure on the actual working leg; when stepping up, the pelvis rotates or shifts noticeably to the side; the descent is too fast or uncontrolled; the heel of the supporting leg lifts significantly off the surface during the push-up; the chosen step is so high that the movement can only be performed with compensatory movements; choose only a height at which the entire foot can be placed securely and the movement can still be performed in a controlled and pain-free manner; especially when stepping down, actively slow down the movement and do not simply let yourself fall to the ground.
Lighten:
Use a lower plyo box or a lower Swedish box; reduce the range of motion by using a lower platform; if you have balance issues, lightly brace yourself against a wall, bar, or partner; start by performing the exercise slowly and holding a short pause at the top of the movement; perform the exercise without additional weight; start by doing several repetitions with the same leg and only then switch sides.
Harden:
Choose a higher elevation, provided that the setup remains stable; hold dumbbells or kettlebells in your hands; Use a weight vest or sandbag for additional weight; use an unstable surface; consciously slow the downward movement over 2–4 seconds; hold the top position for 2–3 seconds and stabilize your balance; lift the free leg at the top with a controlled knee lift without setting it down on the platform; perform the exercise on one leg in a more controlled manner by using the free leg for support as little as possible.
