Step-ups - Bodyweight

Other types of Step-ups: Free Weight


  • Face the step with your feet together and hands on hips or down by your sides.

  • Step up on the step with your right foot then your left. Step down with your left foot then your right.

  • Use an aerobic step, a stair in your home, or a plyo platform in the gym.

  • Glutes  Hamstrings  Hips  Quads  Thighs 

  • Calf  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius, Gluteus maximus, Gluteus medius, Tensor fasciae latae, Soleus

  • TIP: Lean slightly forward as you step up, keeping your knee pointing straight forward throughout the exercise.


Variations for Step-ups

  • Stationary Lunges

    Use your arms out to the side in order to help you balance, if necessary.

  • Lunges

    Lunges can be done anywhere and just a few can really fatigue your leg and hip muscles.

  • Lateral Lunges With Spiral

    Doing these without weight allows you to focus on the spiral motion of your back and your hips and knee placement without being distracted with extra weight.

  • Lateral Lunges Off Step

    The step offers height to make your hip muscles work harder in the lunge.

  • Lateral Lunges

    Lateral lunges done without weight can help you focus on knee placement and hip stability to develop stronger thighs and hips.

 

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