Step-ups are a great exercise for working your lower body, particularly your quadriceps, hamstrings, and glutes. Here’s the best way to perform step-ups:
- Setup:
- Find a sturdy platform or bench that is about knee height. You can also use a step platform if you have one.
- Stand facing the platform with your feet hip-width apart and your arms relaxed at your sides.
- Execution:
- Step onto the platform with one foot, placing your entire foot flat on the surface.
- Push through the heel of your leading foot and engage your quadriceps, hamstrings, and glutes to lift your body up onto the platform.
- As you step up, drive your opposite knee up towards your chest for balance and control.
- Maintain a neutral spine and avoid leaning forward or backward.
- Fully extend your leading leg at the top of the movement, but avoid locking out your knee.
- Pause briefly at the top of the movement to ensure stability and control.
- Lowering:
- Slowly lower yourself back down to the starting position by stepping your trailing foot back to the ground first.
- Keep your movement controlled and avoid simply dropping back down.
- Alternate Sides:
- After completing the desired number of repetitions on one leg, switch and perform the exercise with the opposite leg leading.
- Breathing:
- Inhale as you step up onto the platform.
- Exhale as you push through your heel to lift your body onto the platform.
- Inhale as you lower yourself back down.
Repetitions and Sets:
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- Aim to perform 10-15 repetitions on each leg for beginners, gradually increasing the number of repetitions as you become more comfortable with the exercise.
- Complete 2-3 sets, resting for 1-2 minutes between sets.
Progressions:
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- Once you’ve mastered the basic step-up, you can increase the difficulty by holding onto dumbbells or a kettlebell for added resistance.
- You can also increase the height of the platform to further challenge your lower body muscles.