Step-ups are a functional exercise that can be translated to everyday life. According to the National Strength and Conditioning Association, you exercise the glutes and quadriceps the hardest, and also work the adductors of the leg and calves secondarily with this activity. Your abdomen, hamstrings and back are mainly worked as stabilizers. Adding weight to your step-up exercises increases the rate at which strength is built, enhances muscular endurance, elicits hypertrophy and increases bone density.
Weighted Box Step-Ups
A weighted box step-up has you use a box that preferably makes the angle of your leading leg's knee joint 90 degrees when placed on top of the box. Make sure your foot is pointed forward or turned slightly inward when on top of the box. Drive off the heel of your foot and extend the hip and knee. You should be in a standing position at the top of the box. Come down in a controlled manner. You can alternate legs or work the same leg in one set.
Weighted Lateral Box Step-Ups
Weighted lateral box step-ups can be done on a box 12 inches or greater. Position the box to your side and lift your leg up so that your foot can be planted on the box with your knee at a 90 degree angle. Make sure your foot is pointing forward and drive off the heel, while extending your hip and knee. Come back down the same side.
Weighted Single-Leg Step Ups
Your leading leg will never come off the box during the set in this version of a step-up. The leading leg stays flexed and should be the main source of force used to bring the body up. Perform this exercise in rapid succession by quickly tapping the mobile leg to the ground and to the top of the box. You will feel the exertion in the leg that is stabilized. Chest and face should be facing up and forward at the start of the movement, your stabilized leg should be at -- or near -- 90 degrees at the start and you should be in the standing position at the top of the motion.
Weighted Stair Climbs
Essentially the same maneuver, stair climbs allows a practical and functional form of exercise. Stair climbs can be done by having each foot hit every step, one foot per step, one foot per every other step, walking or running. You can even do reverse stair climbs in which you are walking up backwards and putting more emphasis on your hamstrings. Consider having someone trail behind you if you feel fatigue setting it.
Types and Styles of Resistance
There are many fashions in which you can apply the resistance. A barbell on your back can supply the most weight, and is one of the best styles of performing step-ups that strengthens your core and legs. Holding dumbbells and kettlebells in your hands while keeping your arms fully extended is another common method of performing step ups. This style also allows for grip strength and shoulder stabilization to be trained. Let creativity come in to play though and and make the step-up a dual exercise by training the upper body too. Hold a medicine ball, dumbbell, barbell kettlebell or plate above your head as you perform step-ups. Consider holding lighter dumbbells in your hands, and perform a lateral raise every time you step-up. You can even add a variation to the step up in the lower body portion by performing a knee raise -- simply lifting your leg up as much as you can to the chest while keeping the knee bent -- on your trailing leg every time you reach the top of the box.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
- "Essentials of Strength Training and Conditioning"; Baechle, Thomas R., Earle, Roger W.; 2008
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