This classic exercise targets a variety of lower body muscles, including the quadriceps, gluteus gluteus (glutaeus maximus), hip flexors (iliopsoas), calf muscles and to a lesser extent hamstrings. It is good exercise for soccer, hockey and lacrosse. With a little practice, the step-up is not difficult. The exercise can be fitted into most exercise schedules and is a popular part of circuit training. The step-up is suitable for every level. All you need is a barbell or a pair of dumbbells and a sturdy box or bench; this exercise can be done not only in the gym but also at home.
Stand in front of a sturdy box or bench 20-40 cm high, with feet close together. Place a weighted barbell on the upper trapezius muscles – be careful not to touch the neck. Look straight ahead and keep your back straight; lift one leg off the floor and place the foot on the box or bench. Put the other foot next to it. Step off the box or bench with one leg at a time in a controlled motion.
Do it well
Do the exercise at a steady, controlled pace. Keep the back straight.
When stepping off the box or bench, be careful that the barbell should never lie at the back of the neck.
Hold dumbbells at your sides, palms facing you. Thus, the weights are closer to the center of gravity of the body and it becomes easier to maintain balance.
Step on the box or bench with one foot, but instead of placing the other foot next to it, raise that leg until the thigh is parallel to the floor and then place it on the box or bench or back on the floor . This extra movement requires more flexion in the hips and makes it more difficult to maintain balance.
- Vastus lateralis
- Vastus intermedius (onder rectus femoris)
- Rectus femoris
- Vastus medialis
- Soleus (onder triceps surae fascia)
- Glutaeus maximus