The step-up bar is useful for individuals who need extra stability when performing the standard step-up exercise. The step-up works the quadriceps muscles of the legs and engages the hamstrings and glutes to stabilize during the movement. This makes step-ups an excellent exercise for leg development. Using the step-up bar properly is important so that the muscles of the legs are worked evenly and to prevent losing your balance and falling.
Step 1
Stand facing the step-up box and step-up bar. Your feet should be shoulder-width apart with your toes close to, but not touching, the box.
Step 2
Grip the step-up bar with an overhand grip with both hands. The hands should be placed shoulder-width apart if possible. Your arms should be extended toward the bar and relaxed. The step-up bar is typically located above the box and chest to shoulder level.
Step 3
Place one foot on top of the step-up box and push down through the heel of that foot to push your body up. Make sure that your knee does not extend beyond your toes when pushing up.
Step 4
Utilize the step-up bar to provide extra balance while you are pushing up. This means you may need to contract the muscles of your arms to keep your body in alignment. Make sure that you keep your hands firmly grasped to the step-up bar. Do not pull more than necessary, and keep the focus for upward movement on the legs.
Step 5
Propel yourself up until you can place your other foot on top of the step-up box.
Step 6
Step back with the same foot you lead off with and slowly lower yourself until that foot touches the ground. Again, utilize the step-up bar to provide additional assistance while you stabilize yourself on the way down. Going back down may be more difficult; therefore, you may need to utilize the step-up bar a little more than when you stepped up. Bring your other foot off of the box once the lead foot is firmly flat on the floor. Continue moving the other foot until it is also firmly on the floor.
Step 7
Repeat this movement; however, switch the foot you step up with. For instance, if you started with your right foot, step-up with your left foot this time. Continue repeating this motion until your legs are fatigued. You may need to increasingly utilize the step-up bar and your arm strength for support as the legs become tired.
Tips and Warnings
- You may slowly progress to just one hand on the step-up bar and no hands on the step-up bar as your ability to balance improves.
- Consult your doctor to determine if exercise is safe for you.
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