Step ups are a great exercise for proper activation of the quadriceps and gluteal muscles. It trains each leg independently so stabilisation of the core and hip is very important.

Correct technique involves maintaining a straight line of the hip, knee, and ankle. Start with a small step and slow movement to obtain correct muscle activation and form and then progress to a larger step to focus on strength and power generation.

Step downs are the next progression. They utilise the same muscles as a step up but the muscles have to work eccentrically which places a greater load on the quadriceps and gluteals

The lunge is a great combination movement because it requires stability and control of the core, hip, knee and ankle. Weakness in any of the above areas can inhibit optimal performance and increase the risk of injury.

Start out performing these exercises in a slow, steady nature to emphasise quality movement and control and then progress to more plyometric variations to emphasise power, precision and specific return to sport control.

Good form is demonstrated in all variations by limited movement through the trunk, stable and symmetrical movement through the hips and straight line alignment of the hip, knee and ankle.

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