The Missing Leg Exercise for Size & Athleticism

🚀 Coaching Forums https://forums.t-nation.com 🚀 T Nation Articles https://www.t-nation.com/ Stepping off a box shouldn't just be reserved for your local step aerobics class. With a few upgrades, box step-offs can be an effective way to add some frontal plane (side-to-side) loading to your leg day. Not only can they add another direction to your training, but they transfer over well to athletics. And yes, they're damned effective muscle-builders, too. Box step-offs are somewhere in between a lateral lunge and a squat, while the addition of a box or riser takes you further into deficit. The height of the box and degree of deficit are up to you. For those that don't want much extra range of motion, stepping off a 45-pound plate might be enough. Conversely, for those that want a deep deficit, setting a box and some risers up to knee height would have its advantages. I like a multi-directional riser. A single dumbbell in the offside hand works great, but most seem to prefer the feel of a kettlebell. This variation is a good starting point for many and allows some respectable loading for even the strongest lifter. It's not uncommon for someone to get to the point where they can use a third of their bodyweight in one hand. Other effective ways to load step-offs are in a goblet position, front rack position, or with a landmine setup. The landmine provides an element of stability and it's one of the most comfortable variations (if you get the setup right). It can be held in the offside hand or in both. Gareth Sapstead Narrated by Dani Shugart 00:00 The Missing Leg Exercise for Size & Athleticism 00:10 Kettlebell Box Step-Off 00:26 Goblet Box Step-Off 00:33 Landmine Box Step-Off 00:43 EZ-Bar Box Step-Off 🥇 Multi-Directional Riser* https://amzn.to/3YfpqLN 🥇 Best Workout Supplement https://store.t-nation.com/products/s... 🥇 Best Protein Powder https://store.t-nation.com/products/m... 🥇 Best T-Booster https://store.t-nation.com/products/a... 🥇 Best Prostate Support Supplement https://store.t-nation.com/products/p... 🥇 Best Curcumin https://store.t-nation.com/products/m... 🥇 Best Fish Oil https://store.t-nation.com/products/f... 🥇 Best Fat-Loss Supplement https://store.t-nation.com/products/h... *T Nation earns from qualifying purchases as an Amazon Associate. Read more about our policy. https://www.t-nation.com/affiliate-li...