STEP-UPS FOR LEGS
An exercise that is rarely performed in the gym are the Step-ups, perhaps because many associate it with the gym classes for women of the 80s, making its effectiveness questionable. But the truth is that they are very good, let’s see how it is done.
However, the development of balance and coordination are two of the pillars of this important exercise.
The step-ups exercise for legs is excellent for emphasizing the development of your main muscles: the quadriceps, hamstrings and glutes.
The calf muscles help while the core muscles prevent your body from leaning forward or going to the side.
If you are a beginner, you should start like in the fitness videos of the 80s, without load and using a bench to go up and down, at least until you are familiar with the movement. Just keep in mind to use a bench or any equipment that allows you to have a firm base of support for at least one leg.
Step-ups can even serve as an effective substitute or alternative for squats.
There are people who often have difficulty doing squats because of the pressure exerted on their knees (which can generate annoying knee pain) or because of the significant amount of force needed in the quadriceps muscles.
Although step-ups can still cause an impact on the knee joint, performing the movement slowly and accurately, and gently placing your foot on the platform will reduce some of this impact and may be more tolerable if you have weak knees.
HOW TO DO A STEP-UP CORRECTLY?
- In front of a bench, take a bar and place it on top of your shoulders behind your neck, or you can use a dumbbell in each hand if the weight of the bar is too high.
- The bench or box should be high enough to allow you to reach a 90-degree angle at the knee joint when the foot is in the box.
- Place one foot (let’s assume the right) on the bench (or raised platform), preferably with the knee raised and near a 90-degree angle.
- Make sure your body is in a correct upright position, with your chest upright and inhale deeply.
- Keeping the back leg straight, push with the upper leg (we had said the right), simultaneously extending the knee and the right hip to bring the body up and on the platform while exhaling the contained air.
- Once up also supports the foot, of the left leg, on the platform. In this position, keep your body upright and make a very small pause before starting the downward movement.
- Lower with your left leg by flexing your hips and knees on your right leg while inhaling. Finish the repetition with one leg, and then switch to the other.
Variant with Dumbbells
TIPS FOR TRAINING WITH PLATFORM STEP-UPS
- Always avoid leaning forward or turning when you go up or down.
- Pull your shoulders back and chest out so your back is flat and your torso is straight (never “round” your back).
- Don’t lean too far forward when climbing on the platform.