Step-ups - Free Weight
Other types of Step-ups: Bodyweight
Face a bench with your feet together, abs engaged and spine in neutral alignment. Hold dumbbells in your hands if desired.
Step onto the bench with your left foot, toes straight forward and your knee directly over your ankle joint. Lean forward slightly as you press your left leg straight and step onto the bench with your right foot. Step down in control bringing both feet together.
Use a sturdy bench that will not tip over when you stand on it. Try a few step-ups without weight just to get the feel for the height of the step.
Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius, Gluteus maximus, Adductor magnus, Soleus, Gastrocnemius
TIP: For assistance with balance, hold your arms out to your sides about shoulder height.
Variations for Step-ups
You can also use a step to elevate your front foot, or a Bosu ball to challenge your balance.
Using weights with lunges fatigues your legs faster in order to keep lunges challenging when doing them without weight becomes too easy.
Using a step or platform adds a whole new dimension to lunges since it makes your legs work through a larger range of motion.
These are the same idea as lunges, but work laterally to strengthen the outer thighs and hip rotators. Using weight helps to reach fatigue faster.
Add exercises to a workout by clicking the 'Add To Workout' button.