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- čas přidán 18. 02. 2023
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In this video, I discuss a great lower body exercise that, depending on your fitness level, can be used to increase the strength of your lower body. For those who don't want to barbell squat, the deep step up is a fantastic substitute for the pistol squat, and in my opinion, is the superior version for many people. Many people find the pistol squat to be awkward with the technique limited by the strength and flexibility of the non-working leg's hip flexor and hamstring, respectively. The deep step up solves that problem by placing the non-working leg below you.
FORM TIPS- Arms out in front to counterbalance, move with control, lower while raising the toes of the non-working leg (not necessary but a good form cue), touch down with the heel (not necessary but it helps with the next point), and do you best to avoid pushing off after the touch down.
I normally do these in socks to avoid friction and splinters that I otherwise might pick up doing them barefoot, but I thought socks looked a little weird for the video so I used shoes. Unfortunately, the soles were a bit more grabby than I anticipated, so I struggled to get consistent foot contact on the support leg. I didn't want the friction from the rubber sole, but I still wanted my toes up on the lowering phase... That's ok, though! I made it through, and I guess it offers a few different perspectives on what the non working foot can do.
To build up to it, MASTER the BASICS! Squats and lunges, even with a weight vest, should be conditioning exercises. From there, you can start step up training by working the your target rep range and slow increasing the height of the box as you get stronger and stronger. Feel free to add weight if they become a bit too easy!
Remember... these are NOT BETTER than squats or lunges; they are just DIFFERENT. Different tools are used for different adaptations.
Best fitness content on CZcams
Hands down
That's an enormous compliment! Thank you so much!
Absolutely. I think Kyle
could easily be a professional speech writer. His mastery of conveying a clear concise message in few words is a gift few have.
@@carlbruhn1772 Kevin or Kyle?
There's no such thing as hands down 'the best' when it comes to training...
There's a lot of good fitness content on yt. Fitness Faqs. Strengthside, Kneesoverthoesguy, The Bioneer etc to name but a few.
All of these channels (k boges included) are worth watching and have different advice to offer.
True. Thanks from Germany.
I've spent a good amount of time training these but never worked up to as many reps as you're doing. Super impressive man!
Thanks! Yeah they are a really cool exercise.
Nice to you guys know one another, yall should collab
My favorite fitness channels in one spot
Yeah and add chris heria here this literally sums up my entire fitness content on CZcams @@NoRockinMansLand
Dude those deep step-ups are incredibly impressive! You’re an aspiration for so many in the fitness community. Never stop brother.
Aurelian, thank you so much! I appreciate that. You are always too kind, brother! Much love!
My man you’re Aryan let’s go
And an Inspiration!
@@eyetineetee 😂😂
I second that. Great control on each rep
As impressive as the pistol squat can seem, the variation depicted here is way better for two reasons:
1. The barrier to entry is way lower than the pistol squat, especially if you have PT clients who aren't young, agile, preferably former gymnasts.
2. In my experience, it allows you to focus on working that specific leg instead of being overly distracted by the one-man circus that a pistol squat can be for those who haven't mastered it.
I totally agree on both points!
This is my go to movement as my legs are just too long to get pistol squats and still have knees
Are pistol squats useless if you are doing weighted walking lunges
@@holger9588 Ehhh not really... it's hard to say. They still can be a very effective exercise and build a lot of strength at extreme ROM, but they are not necessary.
@@holger9588 They're two very different animals.
You are literally changing lifes with your content man. Super informative and straight to the point, feels like I should be paying for this.
I truly appreciate that! Thanks so much!
hear hear
@@Kboges I agree! I send all my friends and fam your videos dude because I find them so beneficial to having a good life! Thanks for everything.
A few years ago, I attempted to do a pistol squat with progressions. After three months, I was able to BARELY do a single pistol squat, but with A LOT of struggle.
I eventually had to stop because my knee would hurt when I reached the floor on the pistol squat.
A few weeks ago, I built up to this exercise shown here. It took me about 2 and a half weeks to gradually progress to get a full deep step up. The progression to a deep step up was very easy. I didn't worry too much about keeping my balance.
And so i thought, "i can do 3 sets of 10 deep step-ups..i should be able to a pistol squat, right?"
So I tried it, and wow. I was able to do a pistol squat on both legs without much trouble. It was almost effortless.
I'm mad i didn't think of doing these years ago when i was trying to achieve the pistol squat.
so thnx for the info 😭
Exactly how this should go! Well done and thank you for sharing your experience.
I would like to take this time to thank you!
I found your channel a year ago and had been implementing your training philosophy from then until now. I fell in love with your training philosophy especially the high rep squats and crawls.
In terms of aesthetics and performance, I am light-years ahead of what I was a year ago. Much love. God bless.
Deep step up is an understatement. That's a beast move. Going that deep in your range of motion is next level.
Thanks, PJ! It's a great exercise! Just take your time building up to that ROM.
This is so f’in simple, and yet I’ve never seen it before this video. I’ve done tons of weighted step ups, but have never seen this variation that sinks you down into your maximum range of motion. Looking forward to trying these.
Exactly. It allows you to get more out of less. Doing these with a 45lb vest or 50lb kettlebell is so much harder than do heavy step ups on a lower box. Plus they feel safer and more productive. Give them a shot and enjoy!
discovered you a few months ago, ive never felt my body become healthier. working out no longer causes stress, it is now a natural part of my life.
This is amazing to hear and precisely the point of all the content! So glad the method is improving your health and fitness. Thanks so much for the feedback and keep me posted on your journey!
Beyond grateful for highly educated human like you. You are an inspiration to what pushing yourself spiritually and physically really should be. Self progression.
Incredible clean edits. Absolutely thorough explanation of movement. Also why.
I don’t do the whole media thing but I’m like anybody else. Boredom is boredom. You are one of the few to provide constructive insight on an important topic. Loving yourself!
Knowledge is useless! Unless it’s shared!
I’ll definitely peak in and out on this channel.
Thank you!
What a machine. Every rep is performed perfectly. Thank you for all the content Boges! Gonna start adding these.
Thank you so much for the kind feedback! I appreciate that very much.
Enjoy! These truly are an excellent exercise with a lot to offer.
Love this guy's no BS approach. ❤❤
Thank you, my friend!
Hey K boges, although a lot of people follow other fitness principles I align most with yours having been a calisthenics athlete for 3 years. From diet, nutrition to programming I think that this is the most naturally aligned method of fitness we as humans can all adjust to. I would advocate for you to continue making videos as many of us look forward to watching them; although don't comment much.
That means a lot! Thank you so much for the kind words and I'm so happy to hear you enjoy the content and like the approach I teach!
No bullshit. Straight to the point. Quality information.Sincerity in giving at its best. Thank you.
Much appreciated! Thank you.
I love the simple yet super effective exercises you select.
Trying this new one tomorrow !
I've been implementing these high rep, bodyweight leg training tips to my training. I've noticed endurance and recovery gains, especially during mountain biking! Thanks for all these videos!
💯 the carryover to climbing hills on the bike is ridiculous in my experience. When I was mountain biking more, I felt like there was no hill my legs couldn’t handle. I never had that even when I was strong on a barbell.
Did this in my training today, wow it really hits the right muscles for building great legs. Thank you!😎
Absolutely, Mirko! I'm glad you tried and enjoy.
Another great informational video brother! You are helping millions of people with these types of knowledge!
Amazing control, the best make their craft look easy! If I attempted this right now I'd end up on a blooper reel somewhere. Thank you for always giving us something to work towards! 🙏
Damn, your form is always impeccable. Respect.
Thanks, Sam!
Absolutely insane body control at the beginning of the video, exceptionally impressive!
Thank you, JD! I appreciate that!
Never realized how concise your videos are. thank you for not being long winded!
Ah thanks, Jimmy! I do my best to keep them brief. Thanks for the feedback!
Again and again, amazing content. You never fail to amaze us. Thank you so much. My practice got so much better after your channel, you have no idea.
Gabriel! That is exceptionally kind. I'm so happy the content has been helpful. Thank you for the support, my friend!
I have been doing deep step ups from the get go of my training 12 plus years ago. They always felt natural in both unweighted and weighted formats. They put the body in a position of strength and allowed me to train in a one legged stance that felt extremely transferable to anything I did in day to day activities (not that pistol squats don't have transferability but still). They are great and give a proper pump besides all the stability and endurance they can provide you with if trained properly. Always such great content. Thank you Kyle
Well said, MJK! The transferability of this movement is fantastic! It is something I have noticed for a long time. They are a great exercise, and when weighted, they provide plenty of challenge for the vast majority of the population looking to get a pair of strong and mobile legs.
Will you ever do content on nutrition? I love how straightforward and to the point you are with all your videos!
Yeah I have a few videos on it.
@@Kboges utrition videos would be fantastic. Always looking for new ideas!
Been following you since you were at 30k subs. Happy to see you 10xed! You have transformed the way I train, and I am now more athletic and stronger than ever at 28. Thanks Kyle!
Nawaal! Thank you so much for your continued support, brother! That means a lot. This has been a fun and rewarding process, and hearing from the early subscribers is always a treat for me. Thank you, bro. Don't hesitate to reach out if you ever have any questions.
Love how efficient your videos are K! Thank you!
Thank you, Sergio! I appreciate that!
I only found this channel a month or so ago. I'm not sure why CZcamss Algorithm let me down so severly. But, what a gold mine for Calisthenics. Quickly becoming one of my favourites! Great work sir.
I’m happy you found it! Glad you enjoy and thank you for the support!🙏
Even running builds leg strength. People think it's only cardio but running is low intensity plyometrics. I'm not talking about sprinting which is a whole different game. I believe people should include some kind of running in their training. It's scalable whatever level you're at. Combine it with resistance training like this and you're pretty much covered. Good stuff brother
I agree! I think running is one of those fundamental capabilities. Personally I do it daily and I totally agree about the plyometric nature of running. Such a great point!
@@Kboges How long / far do you run daily and at what intensity?
Just tried jogging and it really helped my grease my joints
@LetitGo lazziter This is an untrue and irresponsible thing to say. Running, and any form of exercise done on a regular basis, can positively transform anyone's life. Everything from increased life expectancy to improved quality of life from more muscle mass and increased bone density.
If you show me one Jim Fixx example, I can give you thousands of counter examples
@LetitGo lazziter That’s savage , this channel is good natured don’t spoil the vibe 😢
This is gold. Thank you Kyle, I have been struggling with the pistol due to hamstring flexibility and finding the balance. Cheers my friend
Yeah this is a perfect solution for you. Enjoy and let me know how it goes!!
Feel so much stronger and see more progress since watching you and Natural Hypertrophy thanks for all the help man
So cool to hear! NH is amazing. I don't watch a lot of bodybuilding content, it's just not my thing, but his stuff is fantastic and entertaining.
You literally saved my life K. ❤ I am on my way to fixing my leg to 100%!
After a bunch of knee injuries. 1-2 years ago I would not even imagine I could function at this level as now!!!
Bonus in training process, I felt love in callisthenics, and I know look like a greek god haha :D Ty again!❤
Roman! That is so amazing to hear, brother! I'm so happy you enjoy the content and it has positively affected you. Keep at it, my friend, and don't hesitate to reach out if you ever have any questions.
@@Kboges Thank you so much for comment! Indescribable feeling of motivation! 😍
Bro, A suggestion for future videos. Whenever you recommend these type of exercises please also tell the progression exercises from beginner to advance level for any particular exercise. This will help people to adapt to any exercise easily.
Btw, your content is literally a gold mine. I like how you keep the long montages of exercises in your videos instead of keep changing camera angles every moment. It helps viewers to totally understand the movement and posture in any exercise.
Noted, Shiva! And thank you for the feedback.
At the end of this I give my general guidelines for working up to this exercise... Get REALLY good at BW squats and lunges, and with a weight vest. They should be conditioning, not strength exercises. From there, start working step ups, slowly progressing in height.
Bro.. you just keep exploring and sharing what you find.. good on you K.B. your energy frequency is clean and aligned..
Eagle River, I really appreciate that feedback, my friend. Thank you🙏
Your videos are always greatly appreciated. Thank you Kyle! 🙏
Thank you, Philip! I really appreciate the support.
Woah, this is next level
Thanks, Wyan!
Youre 100% right about pistols feeling unnatural. I stopped incorporating it on leg days for awhile but after watching this I will for sure give it a try again. Thanks for the great video!
Yeah it's a common experience. These are such a great substitute.
This video will give my training a big step up! Thanks!
Excellent video, excellent exercise. Great practical advice as always.
Awesome video as always. You mentioned how the pistol requires hip flexor strength. Can you make a video about how to strengthen hip flexors and other small and often neglected muscles?
Yeah that's a great idea! I'll add it to the list!
I added an inch to my quads just from watching this. ;-) Cheers on yet another great fitness video!
Hahahahahah! I love it!
Thanks for the support, brother!
@@Kboges Any time. :-)
VERY HAPPY I SEEN THIS. THNX!!!
nice one, didn't know about that exercise!
i like it!!
Yo man I’m 17 and I’ve been working out for 1.6 yrs now and your content is rly helpful for calisthenics. I’m trynna look like u in my 30s and beyond
Thanks, KV! Keep consistent and you will make gains!
I turn 30 next week kiddo, this stuff works! Keep grinding and you'll have a powerful physique before you know it.
@@bobbysturdy8727 man I already see it coming together! I did pure calisthenics for a whole year in my backyard(dips, deep bar push-ups, pull ups with multiple grip variations) before transitioning into the gym(for 5 months now) so I think I did a good amount of nucleus overloading. I’ve seen changes in my physique a lot quicker compare to my friends, and we are all going through noob gains together. My goal is bodybuilding so I’m focusing on movements like Larsen press, weighted dips, seated OHP, lateral raise, pull-ups, rows, etc. gettin that aesthetics V taper body man. Prioritizing gettin huge shoulders and lats.
@@kvt2993 sounds like you have an awesome plan dude. One thing I was sleeping on and started doing recently that I recommend are farmer's walk variations. You could even hold the weights and march in place if you don't have the space. Keep up the excellent work!
@@bobbysturdy8727 dude yesssss I’ve always got gud traps and stuff so I didn’t rly care abt that kind of excersies but I’ll try to incoporate some kind of carry to strengthen my core. Heard it’s also gud at blowing up ur forearms and traps, gettin that yoked look.
Can you do a video on: "If I was starting from the beginning and not in shape, here is what I would do the first 3 to 6 months"?
Excellent suggestion!!! It’s on the list.
From my experience, start slow. Go for walks, lose some weight (depends how much out of shape you are), start with few (around 3-5 per day would be enough) negative pushups 2-3 times a week. For me was more comfortable to start with light dumbbells than jumping straight onto pull up bar, because i was too heavy and i wanted to build some foundation for biceps, and back muscles.
@@petrpernikovec6601 Superb advice!
Great video as always, thank you for sharing your knowledge!
My pleasure! Enjoy and thank you!
This channel has been super informative and has changed my mind on physical fitness. Could you do a video explaining how to strengthen the hip flexors?
I’m going to try this. I’m addicted to single leg training!
You will vote this one!
Yo, 1st comment pls pin it
I really love your videos 💗.
Thank you, Kunal!
@@Kboges great video bro,what's ur usual time to excercise mor or eve
This channel is literally what has gotten me results in a few days than I have ever seen in months, those pull ups, push ups and squats info you showed and tips has helped me feeling that natural pain in muscles I couldn't feel back at the gym.
This might sound ignorant but I would love if I could get your opinion on tips or exercises for calves, glutes focused and abs.
(though I'm aware most of these exercises you show target that areas) I think it's not bad to know different ways of working these muscle groups.
Even if you don't reply, I just wanted to left a comment on how grateful I am to have found your channel.
So impressive! So inspiring! Best
Awesome ! Thanks man, I’ve been doing pistol squats lately and I enjoy it, but it does feel awkward. Definitely gonna try this today
Enjoy! I prefer this way over pistols, but will still do a pistol here and there for fun.
Beautifully reasoned and explained 💪
Thank you! I’m glad you enjoyed it!
Wow, that looks great. Have to try! TY!
Enjoy!
You motivate me every time I think of you while I am doing my training. Thank you ❤️ from germany
Thank you, Paul! I appreciate that!
I watch your videos now for over 6 months and I love it! Your methods changed my whole view about training. In the past I was doing bodybuilding. It's good for aesthetics, but it doesn't really improve your body. I always knew, that there is something missing. Now I do more push ups, horse stance, high rep squats, etc. It's much more fun to be honest and beyond that, this method helped me to build strength,condition, and efficiency which I can also use in my daily life.
Thanks for that!!
Dude, I’m so happy you enjoy the training. Sounds like you are really improving your health and fitness. Thank you so much for the feedback. Keep me posted on your journey.
I currently can't perform pistol squats on the right side of my body due to a hip labral tear, but I can surprisingly still do step ups, all other variations of squats and lunges, so this is definitely going to be added to the arsenal gradually. Thanks for the content. You got a new subscriber.
This is my new best leg excersise and I love how the entire leg,hip to ankle gets activated,without the balance and difficulty of pistols.Thanks for this one because pistols are too difficult rt. now,tight hip flexors and ankle joints causing low back injuries.
Top notch man. Amazing stuff
Excellent content, succinct. Up there with a few others I respect such as Fitness FAQs, Joe Delaney and GMB.
Thank you, Halkett! To be mentioned among those legends is an hour. much appreciated!
Great movement, something I’ve never seen before, always had trouble with pistol squat regression movements.
I’m going to incorporate this movement into my leg training.
Thanks very innovative
Give it a shot, IronSolid and let me know what you think!
Another great training tip to implement! 💪🏾👍🏾
Thank you, djj!
Thanks for this. I will try this tomorrow.
will definitly try this one out looks a lot more challenging than the bulgarian split squat that i do for unilateral training, great content as usual
Definitely more challenging than the Bulgarian, especially if you go deep, but both are fantastic exercises.
Man i love your videos
Thank you, brother!
Thank you as I struggle with the SL pistol squat.
Great vid. Trying this out tomorrow!
Enjoy, David!
Those are magnificent. And you get an "in shape" feeling when you are done. I do them but i do the on the side variation
I totally agree. They make you feel very athletic and capable. And the side variation is fantastic. I’m a fan!
Love this version. Gotta start them soon.
Enjoy!
Just beautiful. I'm currently nursing a pinched nerve in the neck which has pretty much debilitated my left arm, so my focus is on core and lower body at the moment, this movement is a little ambitious for me right now but watching it is an inspiring little 'pick me up' while I'm feeling a bit sorry for myself.
Ahh sorry to hear about your neck! That's a serious bummer. But yeah, this is a great exercise to set your sights on while you recover. Slow and steady and you will be repping them out, as deep as possible, in no time!
Best of luck on your recovery!
Great information here as always.
Thank you, BW!🙏
Awesome, Thank!
Amazing, thanks!
Thanks for your channel. You are my reference for form.
Thank you, Joe!
Hey Kyle. I need to schedule another consultation with you soon. Loved the initial program you developed for me and I’m ready to take it to the next level. Your initial program helped me as a great supplement to my BJJ training, and kept me progressing for quite some time. Love your approach, wisdom, and my results. Will be in touch soon. Keep up the great work and content!
By the way, I want my new program to include these single leg squats. Lol.
Awesome, Chris! Thank you for the kind words and stoked to hear you enjoyed! Reach out any time and we can get these into your next training cycle.
Brilliant stuff bro!
Great and concise as always. 💪
Thank you, Carlos!
Nah could have put it in the title and saved the 3 mins.
Good information 💪🏾
Thank you, bro! 🙏
Great tip, going to do this
Glad you enjoyed, Gary!
Awesome video!
Thank you, popcornto!
Awesome exercise. Thank you for sharing. 💚🌱🇨🇦
Thanks, Paul!
This one is killer! Love doing it with my clients🔥
One of the best, for sure!
Great variation to the step up. Definitely advanced but the resistance profile is much better aligned with your strength profile 👏
That’s an excellent point. 💯 agree.
I like to keep things simple and efficient glad I was lead to this channel
I'm glad as well, Kenpachi! Thanks for the support!
Nice! Your content is really of unique quality man keep it up
I appreciate that, GMS! Thank you!
Never thought of this, going to try it tomorrow!
Enjoy, Bruno!
Always great info
Yo this stuff is legendary ✊ 🗣️ 🔥 absolutely best quality information on YT or just anywhere tbh
Thank you, Pat!
Awesome!! Well Said!!
Thanks, Mike!
Holy Cow! That was impressive.
I tried them at the end of a leg workout at the gym, and it's been a humbling exercise. I also was miles away from using the same depth. It will become my go to leg finisher, since it was challenging and safe 👍 Great content as usual !
Amazing. Thank you.
Thanks, Jay!
Thanks for your content. You really helping people that don't like gym culture.
My pleasure! That’s so cool to hear because that’s EXACTLY what this channel is all about. You don’t need the gym to get and stay in shape.
@@Kboges Its true. In gym you cant go outside to workout, that's big disadvantage for me. In Czech we have outside calisthenics gym in every small town, so its completely free and outside 4 walls and bonus is zero TikTok egoists that sadly filled gyms after covid.
Good info as always
Thanks, Salvador!
Wow, that's a stretch! Interesting!
That is a fantastic idea.
A rather impressive feat of strength, like summiting Everest at home. Thin air my friend. For the range of motion, balance and total control I take my hat off to you! Thanks for making this impactful and inspiring video.
Thank you, Geoff! You are too kind, brother!
I coach gymnastics and I have used content from here to get the boys stronger. This exercise in particular has paid off.
Subscribed. This is majestic.
Thank you, brother! 🙏