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It’s all about Little things when you train, so the key to doing a basic exercise, such as boxing step up, is to focus on a specific aspect of the movement and get in shape. As Men’s health fitness director Ebenezer Samuel, CSCS he says, “We always want to attack the little things so that we can make the most of the movement.” It may not be your favorite exercise, but this simple movement can make a big difference in your buttocks, hips and more.
In the video above, GHOST gym founder Aqib Mamoon demonstrates the box above as Samuel speaks in the proper form. “His disabled leg does not help him to drive in the box, which allows him to reach this point of true extension of the hip, where our hip is aligned with our torso, and our knee is in line,” he says, noting that the knees Mamoon’s are also in line, helping him achieve optimal glute and quad grip. (If you’re looking for more great buttocks and quads exercises, check out The best 25 exercises for buttocks of all time and 10 moves that build Monster Quads.)
Regularly incorporating this powerful hip extension exercise into your routine can help you run faster and jump higher. This can be translated into crushing PR in marathons, triathlons, on the basketball court, in the CrossFit gym, and in countless other arenas where you sweat.
Unfortunately, many people who do step-up boxing use the other foot aid and step on the box with both feet. Follow the comparison between the correct and incorrect form so that you can see exactly what it looks like in action, as well as a detailed guide to making the box progress properly.
The good news is that once you have mastered this technique, you will enjoy the added benefit of instability work. “Enjoy this balance challenge, because your buttocks will work and your abdomen will work,” says Samuel.
Want to get the same equipment as MH publishers? Eb wears a Fabletics shirt, Rhone pants and Under Armor shoes. Aqib is wearing a Fabletics shirt and Nike shoes.
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