Step-ups are a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.
How to do it? This workout requires a plyometric box or a sturdy bench.
By Team RunMechanics●02 March 2022●1 min read
Step-Up — cover image.
Step-Up/img/workouts/step-ups.jpgStep-UpTeam RunMechanics02 Mar 2022workout
Step-ups are a unilateral exercise that improves balance and strengthens quadriceps, glutes, and adductors.
How to do it?
This workout requires a plyometric box or a sturdy bench.
Use a plyometric box with minimum height to your knees
Stand close to the box with a hip-width stance, optionally hold dumbbells
Before you step on the box engage your core and glute muscles, which will help to keep your balance and not tilt on the side
Keep your core engaged, have a mind-muscle connection
Now step up on the box with your left leg and place the foot fully on the box (as shown in the figure A)
Now use the left leg to raise yourself up onto the box
Complete standing on the box with knee, hip, and ankle fully extended( as shown in figure B)
Hold on for a few seconds
Use your right leg to step down, followed by your left
Repeat the same with your right leg
When to do it?
This can be included as part of your strength training with 3 sets of 10 repeats on each side. You can hold dumbbells or kettlebells as a progression.
