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The step up exercise could be explained in a very simple way and with a fairly everyday reference: like climbing stairs, but with the steps a little higher. The truth is that by performing these movements continuously, the quadriceps and glutes are strengthened. However, like all simple things in life, it is necessary to have a good understanding of the dynamics in order to perform the exercise as correctly as possible in order to obtain the greatest benefit.
This is a single-joint exercise —that is, it is executed with one leg at a time— that can be done both in the gym and at home. There are several variations of it and you can even include extra equipment, such as dumbbells, kettlebells or a bar. The step up is a compound exercise that benefits strength, coordination, and balance, and also involves different muscle groups. The quadriceps work as leg extensors and the glutes work as hip extensors. For their part, the core and lats help maintain stability and balance.
It can be considered a complementary exercise that is combined with squats, deadlifts or presses. Due to the nature of the step up , it is recommended to do it with a medium frequency, that is, twice a week. Consider that it is also ideal for those who practice explosive sports, such as running, jumping or throwing. Finally, due to its potential to improve balance and stability, its execution can help reduce the risk of injury and improve overall performance in sports in which these factors are crucial for the execution of the physical act.
If you are a beginner and want to add this exercise to your leg routine , it is best to choose a low step up and gradually increase the width of the step. In fact, the intensity of the step up varies precisely depending on the height of the step, as well as the choice to use additional weights or not. Once the appropriate step up is identified , it is necessary to stand in front at a distance of between 10 and 20 cm, depending on how much you want to work the hip extensor muscles. Obviously, it is always better not to overdo it.
At this point, you must first place the entire sole of the foot of the leg to be subjected to tension and then, pressing the sole of the foot between the heel and the metatarsus, push downwards to go up, until you meet the leg stretched out on the step. Try to keep the knee in line with the second metatarsal, then hold an imaginary line from the knee joint down the middle, dividing the foot down the middle.
The extension of the knee must be carried out at a constant speed to which the extension of the hip is also added, all trying to contract the glutes as much as possible. Then the movement is carried out backwards, maintaining tension in the glutes and quadriceps until the other foot returns to the ground.
So far, we have seen the execution of the exercise in its simplest style. Of course, it is possible to increase the level of difficulty with a little help. If you choose dumbbells, the step up should be done with the arms hanging at the sides so as not to force the trunk too much.
If, on the other hand, you prefer to train with a kettlebell , you should grab it by the handles and keep it in front of your chest. In this way, the overload will favor a more natural movement. Lastly, it is also possible to further elevate the complexity of the exercise with the use of a barbell to be placed across the upper back and held with a grip wider than the shoulders.
As you progress, you can work other muscles of the leg, such as the adductors and abductors, by changing the execution of the step up and positioning yourself to the left of the step with your hands on your hips (if doing it without weight). At this point, place the entire sole of the left foot on the step, leaving the right foot on the ground, and pressing on the plantar arch, extend the leg and hip at the same time until reaching an upright position. The same, after about ten repetitions. When finished, alternate legs.
The main mistakes that are made when performing the step up are those that affect the upper part of the body when the performer, in order to find the necessary thrust, also uses the arms and shoulders, thus taking pressure off the lower extremities. In addition, another problem is that of the incorrect curvature of the back caused by leaning the body forward during the execution, putting the spine at risk.
Likewise, it's important to avoid pulling your knees in. Finally, choosing a step height that is too high or loads that are too heavy can compromise the execution of the exercise. It is better to proceed gradually and start from the base to master the most correct execution, in addition to avoiding injuries in the gym .
[via GQ Mexico]
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