Step Up Exercise Variations
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Incorporate any of these step up exercise variations in your lower body training sessions.
Step up exercise variations. Instead of focusing on speed this variation adds weight and turns the stepup into a muscle building exercise. Step up exercise active level. Wrap up there are many more step up variations such as strict straight leg step ups for advanced trainees with extremely strong hamstrings or step ups with opposite hip. Excellent for strength size and athleticism.
Step downs are a stable in my lower extremity rehab progressions and for good reason. Excellent for strength size and athleticism. Aim for 2 4 sets of 8 10 repetitions per leg. You can isolate bias one leg without any cheating using the other leg like on squats deadlifts or lunge variations furthermore depending on which direction ie forward sideways backwards the step down is you can preferentially bias either the glutes or the quads or work around people s mobility.
Step up with knee lift center picture perform a regular step up and then lift your opposite leg as seen in the middle picture. Simply step up onto the bench with one leg and step back down again. You can either alternate legs or finish all listed repetitions on one leg before moving on. Benefits of step up exercise.
The stepup is a simple powerful exercise that strengthens the glutes legs and core. Different variations of step ups to hit different parts of the legs. Try to perform them at or near the beginning of your. Different variations of step ups to hit different parts of the legs.
Some athletes will use a rolling side step up variation known as the petersen step up that requires some coordination but for most individuals a side step up will suffice. Hold a dumbbell in each hand by your sides and put your right foot on the box or bench lean forward and step up so you re standing on the box keeping your knee in line with your second toe as you step up. Benefits of step ups in this article htt. Step up is a phenomenal exercise that is commonly utilized by many athletes and female fitness trainees to develop strength and size to the entire lower body.
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