Loaded Step-Up Tolerance

How to perform it

1. 1Find a step or box at roughly knee height (20–30 cm).
2. 2Stand facing the step and place one foot fully onto it.
3. 3Drive through the heel of the raised foot to step up, bringing yourself fully upright.
4. 4Lower back down slowly and with control — do not drop.
5. 5Add load gradually (weight vest or holding a dumbbell) and repeat until form breaks down or discomfort begins.
6. 6Test both legs and note any side-to-side difference in strength or control.

What to record

Maximum load tolerated with good form on each leg. Note any pain, knee cave, hip drop, or large left/right difference. (measured in kg)