The step-up is an exercise that targets your butt and thigh muscles. It involves stepping up onto a platform, often while holding a dumbbell in each hand. The traditional exercise is performed facing the bench, but a side step-up variation, often called a lateral step-up, shifts the focus of the move to the sides of your thighs and gluteal muscles.
Equipment
You need a platform, such as a plyometric box, fitness step or flat weight bench. If you want to add weight to the exercise, use dumbbells weighing anywhere from 5 to 20 lbs., depending on your fitness level. Athletic footwear is also recommended.
Considerations
The height of your platform is important to the safety of the side step-up. Choose a platform that is just above your knee so you create no more than a 90-degree angle at the hip and knee as you step up. A platform that is too high may stress these joints, and one that is too low does not provide enough range of motion to activate your muscles significantly. Before performing the step up, warm up on a cardio machine or by marching in place for five minutes.
Set-Up
To get ready for the move, stand to the right of your platform with your feet hip-width apart. If you are new to the exercise, simply place your hands on your waist rather than use dumbbells. More experienced exercisers may hold a dumbbell in each hand. Bring your left foot onto the platform, ensuring that the entire sole of the foot is supported.
Execution
Use your butt muscles to lift you up onto the platform as you push through the bottom of your foot. Draw your right foot alongside the bench, but do not allow it to come in contact with the surface of the platform -- keep all your weight on your left side. Return your right foot to the floor, then the left, to begin your second repetition. Perform 8 to 12 repetitions on the left side, then repeat on the right. Work your way up to three sets of the exercise.
References
- American Council on Exercise: Step-Up
- "Lateral Step-Up"; "Oxygen" Magazine; September 2010
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