By Jose Salas, CSCS, Milwaukee Brewers
The step-up is a basic exercise that sometimes gets pushed to the back of the list of preferred lower body exercises, especially when access to modern equipment and state-of-the-art facilities is limited. It’s safe, easy to perform, requires minimal equipment, and works all the muscles in the lower body, with the quads, hamstrings, and glutes receiving primary focus. The step-up is a compound lower body exercise that improves core strength and functional lower body strength, power, balance, stability, and control. The step-up mimics real-life, single-leg movements that transfer to the playing field to enhance performance and reduce the risk of injury.
How to do it:
- Select a box that is wide enough to support the full foot and high enough to create a 900 angle at the knee joint when the foot is on top of the box.
- Holding a DB or KB in each hand, stand 4-6 inches in front of the box with feet shoulder-width apart and directly under the hips.
- Set the core, maintain an upright poster with the upper body, and step-up with the right leg and place the entire foot on top of the box.
- Firmly plant the right foot on the box and drive it down to extend the hip and knee.
- Transfer the weight onto the right leg, forcing the left leg to come off the floor.
- Continue to extend the right hip and knee and bring the left leg up to stand on the box.
- Pause and step down with the left leg to keep tension on the right leg.
- Maintain a stable core and upright posture and lower the left leg to the floor while leaving the body supported by the right leg
- Once the left leg is planted on the floor, transfer the weight to the left foot and step off the bench with the right foot.
- Step-up and repeat the sequence with the left leg. This is one rep.
- Continue to alternate legs until the prescribed number of reps are performed.
Coaching points:
- Ensure that the box is stable
- Maintain a stable core and upright posture throughout the movement.
- Do not allow excessive forward or backward leaning during the movement.
- Do not allow the knee of the lead leg to travel further than the toes.
- Keep the pelvis in a neutral position
- Perform 3×5 on each leg with 2 minutes rest between sets for strength, and 3×8-12 with 45 seconds or less of rest between sets for muscle hypertrophy.
Versatility:
Step-ups can be modified to suit different fitness levels, training goals, and movement patterns like lateral step-ups and crossover step-ups, and different step heights. They can also be performed with body weight, DBs, KBs, barbell, and tubing for resistance.
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Jose Salas, CSCS is the Major League Assistant Strength and Conditioning Specialist with the Milwaukee Brewers.