Step Ups

Simple, Versitile, Powerful

It’s easy to make an entire leg workout out of step ups with all of the movement combinations available. Happens all the time!  Just check the class schedule at any gym.

To make the exercise easier or harder, the easiest thing to do is just adjust the height of the step. For beginners, start out around 4 inches. For more advanced exercisers, set the step height so your knee bends at a 90 degree angle while you are stepping.

For your step platform you can use a stair, a step box if you have one, a weight bench, a park bench, picnic table seat, or any other sturdy surface.  Notice how I emphasized "sturdy"?

You might get away with a 2X4 spanning two milk crates, but it's more likely that that setup would result in a funny video rather than a good workout.

Technique

This is the technique for performing the movement just ONE basic way.

We’ll call this one “Option 1: Up with the Right, down with the Left” because it stresses the right leg on the way up and the left leg on the way down.  You are lowering your right leg first, so your left leg is carrying the weight.  That's why it is "down with the left".

• Start in a standing position facing the platform with the feet shoulder width apart.
• Keep the abs contracted, the back straight, and the head and chest up.
• Lift the right leg up and place it on the elevated surface.
• Step up to bring your left foot up to the elevated surface pressing through the right heel.
• Immediately step down with your right leg and put your right foot back down on the floor.
• Bring the left foot down to the floor.
• Repeat.
• After your targeted number of reps, say 20, switch legs.

Keep In Mind...

• Again, first and foremost, make sure the object you are stepping up on is sturdy. Don’t embarrass or injure yourself.
• Get the whole foot on the box or platform and make sure your weight is balanced on your foot. Don’t stand on your toes or let your heel hang off the front of the step.
• When doing the movement, push through the heel and not the toe. This will cause you to work the big muscles in the legs.
• Whether you are on the ground or on the step, don’t stand with your feet together for more than 1 second. Keep it moving.
• Step up and back down smoothly. Don’t put unnecessary stresses on your feet, knees, and ankles.
• When stepping up, do not allow the knee on your stepping leg to push forward beyond your toes on your stepping foot. This will keep you from putting undue strain on your knee.
• Keep the upper body straight and vertical throughout the movement. Keep your abs contracted.
  

Modifiers

Just so we don’t have to keep saying it, all of these start from a standing position on the ground facing the step platform.

Option 2: Up with the Right, down with the Right.

• Step up with the right leg.
• Bring the left leg up.
• Step down with the left leg.
• Step down with the right leg.
• Repeat 20 times.
• Switch legs.

Option 3: Really keep the stress on one leg. Keep one foot on the step.

• From a standing position on the ground, raise the right leg to the step.
• Step up bringing the left leg up.
• Step back down with the left leg putting the left foot on the floor.
• Keep the right foot up on the step.
• Step back up bringing the left leg up.
• Repeat 20 times.
• Switch legs.

Dumbbells or Kettle Bells

• Add more resistance by adding weight.
• Hold dumbbells or kettle bells at your sides while doing the movement.

Arm Punches

• As you step up, add an arm movement either in front of you or over your head.

Back Leg Kicks

This addition will give your glutes an extra flex.

At the top of the step, extend your trailing leg behind you.

Squeeze the glutes as you kick back

Front Leg Kicks

This addition adds cardio work to the movement, plus addtional thigh and core work.

At the top of the step, lift your leg until your thigh is parallel with the ground.

Step back down to the ground with that same leg.

Lateral Step Ups

Stand to the side of the step.

Up to the side on to the platform.

Bring the other leg up.

Step down on the other side.

Repeat.