Step up in order9/23/2023 To make step-ups harder, you can hold a dumbbell or a kettlebell in each hand and do weighted step-ups. "For example, a low box height may target the quads to a larger degree while a higher box may target the posterior muscles to a larger degree," O'Connor says. You can also tweak the height of the surface you're using depending on which muscles you want to target most. If you're new to this exercise, step on something low, then work your way up to something higher. We've broken down the step-up exercise into three variations so you can find the version that works best for your ability. Sold? Read on for everything you need to know about how to do step-ups, no matter your fitness level. They get your heart rate up and also require balance, forcing you to engage your core for stability. "Not only is strength being developed but there are additional stability, coordination, and balance demands required of this movement." That's right: aside from a lower-body burn, step-ups are also a great cardio and core exercise. "The unilateral nature of the step-up is a nice complement to the bilateral elements commonly performed in the gym," he says. Not to mention, it's a great way to build unilateral - aka single-leg - strength. During a step-up, you are activating your hamstrings, glutes, core, and stabilizers."Īll those muscles work synergistically to execute the movement, says Eric O'Connor, certified CrossFit coach, which can even increase your functional range of motion (i.e. "First, I am a big fan of stability and strength, and that's exactly what this move focuses on. "A step-up is one of my favorite moves for multiple reasons," says NASM-certified trainer Justin Norris, cofounder of the LIT Method. This exercise combines the movement of a lunge with stepping upward, like climbing stairs, to build functional strength. Want to work your legs and butt but don't have any weights? Find a step, box, bench, or sturdy chair and learn how to do a step-up.
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