Step-Up

Step-Up

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.

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