STEP-UP
 MPEG:
Step-up
CORRECT FORM
| 1)
Place a stable box or step at least 16-18 inches high in front
of you about 2 foot-lengths.
2) Stand
with your feet together, take one large step toward the top
of the box.
Place
one foot flat on the step.
3) Rock
forward and drive upward with the lead foot. Try to keep your
spine as straight as possible, but bend forward at the hips.
This will activate your hamstrings and gluteals to do the
majority of the work.
Push all
the way up and place your other foot on the step alongside
of your lead foot. |
 |
4) As you return
in the same manner, do not bounce at the bottom of the movement.
Return very slowly. Step back with the lead leg to the same position
from which you started.
5) You can alternate
legs or perform this one leg at a time.
6) Inhale as
you lunge with the lead leg. Exhale as you push off.
ALSO:
To progress this exercise, you can begin adding weight by holding
dumbbells.
MUSCLES
USED
SAFETY CONSIDERATIONS/PRECAUTIONS
There
are a number of safety considerations when performing a step-up exercise:
| 1)
Be sure the surface you are using is very stable. Test it before
you start performing the exercise. |
| 2)
When landing, do not land on an extended knee. Land slowly and
under control. |
| 3)
Do not bend at the spine, ESPECIALLY if you are using weight.
This will put pressure on your lumbar discs and muscles. Instead,
bend at the hips, to put the stress on your gluteal muscles. |
| 4)
Stop if you have knee or back pain. The step may be too high.
You may also need to adjust how far you are bending forward
when you step up (lean backward or forward more). |
f you are having
difficulty balancing yourself especially when either planting the
leg or stepping backward, you are probably using too much weight
or the step you are using is too high.
Before starting
to do step-ups with weight, make sure you can follow the correct
form without weight.
It is highly
recommended that you have a spotter to assist you in performing step-ups
with weight. The spotter should stand to the side or behind you, with
his/her hands on your waist. The spotter should move with you during
the entire exercise.
EFFECTIVENESS
Although this
exercise may seem unusual or silly, it is actually quite commonly
utilized with pro athletes, because of its carry-over into all types
of sports.
For bodybuilders and weight-trainers however, step-ups
should not be the focal point of a weight-training program. They
do not allow you to use a tremendous amount of weight to train your
thighs and are not as effective as squats
or leg presses for
full range-of-motion. However, step-ups are a nice change of pace
to occasionally break up the monotony of a training program.
HELPFUL
WITH TRAINING FOR
Vitually every sport can be enhanced by performing a step-up since
nearly all sports require good functional leg strength. Bodybuilders
and weight-trainers may benefit as well. |
