The step-up is a classic gym exercise that addresses the muscles of the lower body. Use the step-up as part of a leg strength-training routine or as part of a total body circuit. Beginners should perform just one set of eight to 12 repetitions of the exercise on each leg. As you become stronger, work your way up to multiple sets.
Muscles Worked
Step-ups work the muscles of the butt, hips and thighs – primarily the gluteus maximus and the quadriceps. Other muscles assist the body in executing the step-up, specifically the muscles along the spine, the internal abdominal muscle known as the transverse abdominus, the inner thighs and the calf muscles. If you hold dumbbells during the step up, you also activate the rhomboids in the upper back.
Equipment
To perform the step-up, you need a raised platform such as a weight bench, and a plyometric box or an aerobic step. Choose a height that is just above your knee – too high a bench can cause excess stress on your knees and too low of a bench will not provide enough range of motion. Beginners may choose to use no additional weight during the step up. As you become stronger, you hold 5 lb. to 20 lb. dumbbells in each hand. You may also do the step-up holding a weight plate against your chest.
Execution
Stand behind your platform with your feet hip-width apart, arms extended by your sides. Hold dumbbells in each hand if you choose to add a greater challenge. Place your right foot onto the platform surface, making sure your heel is not hanging off the edge. As you exhale, press through your right heel to lift up onto the bench. Let your left foot hanging off the back surface of the bench. Return your left foot to the floor and then your right to re-assume your starting position. Do all desired repetitions for the right leg, then move on to work the left leg.
Form
While you will lean slightly forward during the lifting and lowering portion of the movement, avoid any excessive lean or arching of the back. Engage your abdominal muscles slightly as you move through the exercise to help keep your body erect. Resist the urge to push off the floor with the lower leg – keep your strength centered in the leg on the platform.
References
- American Council on Exercise: Dumbbell Step-Up
- "Trim Your Butt and Thighs;" Oxygen; December 2010
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