3. The ultimate 5-minute yummy breakfast recipe, this Chocolate, Peanut … [Read More...], These crunchy carob cookies are gluten-free, sugar-free, and full of … [Read More...], Talk about a diet savior! Banded side steps….ooooh so fancy and sexy! The step up is a unilateral leg exercise, which means that you train each leg independently. Secondary muscles: Shoulders, core, arms If you use a barbell, load it with weight and place it on your back. Kick it up a notch by mixing your lateral side step and lunge work together. Execution. Place a box or a step on the floor by your left side, and hold a dumbbell with both hands at chest height. But really, there is an over-obsession with the banded side step exercise in the fitness community, yet most don’t really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). Make sure your knees are aligned with your ankles. Put your conventional leg exercises aside and try the step up for an intense strength training workout. That's squatting down. To sculpt your thighs and boost your stamina, pair the step up crossover with gate swings, quick feet and side to side squats. It tones and tightens the same muscles -- your glutes and thighs. Expect lots of squats, jump squats, side squats, and lunge movements in this workout that places high demand on your quads, glutes and hamstrings. The basic step-up movement involves stepping forward and up. The aerobic step is an elevated platform used during exercise. The result is that you improve the symmetry of your leg musculature. Start with a light weight -- 5-to-10 pounds --and increase the weight for more resistance. Equipment: Box, dumbbell. Do 30-second sets with each leg. Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. 3. See instructions, Subscribe to our newsletter and receive our. Do 12 reps, then do 12 more on the other side. Use a step platform for side-stepping exercises to provide a cardiovascular element to your toning. Curtsy lunge side kick Lunge Step-Ups Get Started. ExRx.net > Directory > Quads > Exercise . Stand with dumbbells grasped to sides facing side of bench. 2. Preparation. Banded side steps….ooooh so fancy and sexy! Push your toes into the floor and extend your legs into a plank position. Repeat on the opposite side and repeat 10 times per side. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Place foot of first leg on bench. Video is not supported by your browser. Slowly lower yourself to the ground, alternate feet and step up again. The Bosu step-up is a beginner level conditioning exercise that targets the lower body and core. Stand with 1 foot forward and the other foot back behind you with the heel raised. And if you want to make it harder, hold a weight in each hand and do dumbbell step-ups. Step up, push through your heel and straighten the leg. An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down. Step aerobics is an up-tempo way to get your heart pumping and stay fit. This drill exercise -- common with the soccer and football crowd -- tones the quads and outer thighs, as well. (B) Step down to the floor with your left leg, positioning it behind your right, then do a lunge (with your right knee directly over your ankle). It has a low risk of injury and, with a few adjustments, offers a good cardio, strength, or balance workout. Push into the right foot on the bench and lift your left knee up into the chest and then your left … Step onto the box with your right foot, extend your right leg and bring your left foot up over the top and across to the other side. The step-up is a great all-around exercise for the lower body. You can take this exercise a little bit faster. Quicken your steps as you get used to the movement or repeat the exercise for longer periods of time. Begin by standing straight with your feet close together. During a jump, put one arm behind you and the other arm in front. If you’re looking for a more challenging way to do an oblique sit up, lay down on a decline exercise bench. The step-up exercise offers you a great way to improve your physical fitness and body composition. Engage your glutes and hamstrings to step up. Step-ups are not much more difficult to learn than walking up stairs, and people of all fitness levels can utilize this exercise. This exercise requires one dumbbell, but can be done without. This benefits from this movement translates into numerous fitness activities such as squatting, biking, and running. Front and back lunges Stand holding low cables from either side of you and place a foot onto a high box or bench. Introduction to The Step Up. This drill exercise -- common with the soccer and football crowd -- tones the quads and outer thighs, as well. Locate a step platform that measures 6 to 8 inches high. Bosu Step-Ups. During the initial stages of rehab, a "step-down" may be prescribed where only the eccentric action is performed (assistance is provided on the way up). It's fine to start with a low step height, as well. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Locate a step platform that measures 6 to 8 inches high. Incorporate any of these Step-Up exercise variations in your lower body training sessions. Stand sideways to it with your right foot just a few inches away. Beginner Level of Difficulty. This involves a forceful side movement that contracts the glutes and quads. But really, there is an over-obsession with the banded side step exercise in the fitness community and most don’t really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). Lower into a lunge position until the back knee is just off the floor and both knees are at right angles. Quick Left Knee ups – stand with the right foot on the bench and the left foot on the floor. Step-Ups Begin at the bottom of a set of stairs. Dynamic warmups can help boost flexibility and performance, and reduce the chance of injury. Stand on bench by straightening leg and pushing body upward. Ease into stair exercises without taking a step. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. The Joints & Muscles Used in Step-Ups | Livestrong.com Step ups can help. As you push off, your arms propel you sideways and help stabilize you. The more lunges and squats you do, the stronger your quads, hamstrings, hips and glutes will be. Hold dumbbells in both hands. And as I’m sure you could imagine, doing an exercise on one leg also improves your balance. Frog bridge. Utility: Basic or Auxiliary: Mechanics: Compound: Force: Push: Instructions. Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 1800 exercises), reference articles, fitness assessment calculators, and other useful tools.. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities.