Peter Asks: Could you please give a thorough explanation on the use of a step-up or "high" step-up, specifically for the weightlifter or general strength enthusiast? As I scour the Internet I am not finding much attention to detail with the proper height of box, front or side style, knee to hip angle, loading parameters etc... In addition, I am finding conflicting accounts/reports of the usage by the Bulgarian team, ie Spassov saying the Bulgarians got rid of squats for lunges and step ups, and Kim Goss and company proving this to be very untrue as we all know. Seeing how you have a relationship with Ursula and she was coached by him and married to Kechko at one point maybe you would have a deeper understanding of this single leg training "dilemma". I feel pretty comfortable with my front lunge and rear lunge form (full knee flexion letting knee go over toe like a squat)... Is the step up for weightlifter done this way as well?
 
Greg Says: The story that the Bulgarians abandoned squats for the Bulgarian split squat, AKA rear-leg elevated squat, is of course a classic joke played on American coaches desperate to find the “secret” to success. I don’t know if it was done intentionally or not by Spassov, or he thought it was obvious that he was joking and the coaches here just didn’t get it, but in any case, we can confidently say nothing can replace the back and front squat as the primary strength builders for weightlifting.
 
That said, I do believe unilateral squatting variations are hugely valuable for weightlifters, primarily as a way to help correct or prevent the asymmetry and various weaknesses that often develop in lifters because of the strictly bilateral nature of their training and its limited variety.
 
With step-ups, I prefer lateral step-ups—the down foot on the side of the box instead of in front of it. This allows the athlete to replicate more of an Olympic squat position rather than a more hip-dominant lunge position, and also eliminates the need to rock and lean into the motion—that is, it’s easier to minimize even inadvertent assistance from the down leg and really rely on the working leg to handle the entire movement.
 
As far as height goes, generally I like a height that places the thigh about horizontal since this is a mechanically weak position and typically the position lifters are going to fail in squats. However, when introducing step-ups, likely a lifter will need to start with a lower box and progress over time. It’s more effective to perform them at a lower height but using the top leg only and controlling back down than to have to cheat to get up on a higher box and collapse back down to the bottom.
 
Step-downs are a variation I like as well, also done from the lateral position. The athlete can set up holding onto a rack to their side, and start standing on the box with one leg off the side. Using the rack to help balance or assist as needed, they will lower to the bottom under control and try to lightly touch the toes to the floor without supporting and/or assisting with the down leg. These can be done as strictly negatives to build strength through a newly lengthened range of motion also.