A step-up is a basic exercise move, but it's also one of the most effective for working upper leg and gluteal muscles. You can do step-ups at the gym, but they're also simple to do at home because they require almost no equipment. All you need is a comfortable pair of athletic shoes and a sturdy stool or bench.
Benefits
A step-up movement targets the quadriceps, hamstrings and glutes and also functions as a conditioning exercise for the lower body. Step-ups also have the benefit of combining aerobics and strength training. Especially when you hold dumbbells while performing the exercise, step up to a higher height or move more quickly, your heart rate will increase and you'll burn more calories than you would through the resistance element only. Consequently, step-ups offer the same benefits as other aerobic exercises, including elevated mood, better sleep and reduced risks of diseases, including osteoporosis and diabetes.
Procedure
The basic step-up is an easy move to master. To do it, stand behind or to the side of a sturdy bench or stool that is elevated at least a few inches off the ground or up to about the height of your knee. Lift one leg and step up onto the bench, bringing your other foot with you. When both feet are flat on the bench, bring one foot down and then the other. Repeat the move until you grow fatigued, and switch your starting foot with every few repetitions.
Variations
A 2010 article from the "The Denver Post" suggests a step-up variation that may be especially good for hikers. To do it, stand to one side of your elevated bench or stool and step up with a crossing foot. For example, if you're standing to the left of a stool, step up onto it with your left foot, and follow with your right. A second variation that the American Council on Exercise recommends is to hold dumbbells at your sides while doing the movement. Finally, to further challenge the upper leg muscles and strengthen balance, you can choose to step up with just one leg and pretend as if the other leg is weightless, bobbing it up and down instead of putting its full weight on the bench and ground.
Considerations
Proper form is important in a step-up exercise. Keep your back straight and abdominal muscles tight at all times during the move. Stop and rest if your form begins to suffer. If you feel pain during step-up exercises or have an injury that prevents you from doing them correctly, see a doctor before trying the move.
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