What Exercise Is Called The Step Up & Over?

The step up and over exercise can sometimes be referred to as just a step over, a step up and step down, or a high knee crossover step. This particular exercise is a combination of two exercises: the step up and the step down. Using both of these exercises in tandem is highly stressful on the knee and can be used as a means of measuring strength in the several months following knee surgery.

Muscles Worked

The primary muscles worked with the step up and over are the quadriceps of both legs. The step up leg's quadriceps is loaded concentrically while the step over leg is loaded eccentrically. The secondary muscles worked are the glute muscles. The calves and hamstrings must also work to assist with stabilization of the knee to help with control through the movement.

Step Up

The first part of the step and over exercise is the step up. Place one foot on top of elevated steps or a bench. Push through the heel of the leg on the bench or step. Contract your leg muscles and continue pushing up until your back leg and foot are on top of the bench. Depending on your ability level, you can pause for a moment with both feet on the bench or you can briefly touch with your trailing foot and continue to the next phase.

Step Down

The second phase of this exercise requires you to step down with the trail foot. Slowly, bring the trail foot and leg over the front edge of the bench. Begin bending the knee of the leg that is still stationary on the bench then allow the foot that is over the edge of the bench to go forward and down toward the floor. Continue allowing this foot and leg to drop until your foot is flat on the floor. You will need to continually contract the quadriceps of both legs to brace for the impact of the leg to the floor.

Considerations

The step up and over exercise is highly intense because it involves a stage of extreme concentric loading at the knee from a flexed position and extreme deceleration and the foot comes over the bench and toward the floor ahead. Individuals who have recently had knee surgery or any muscular condition effecting knee movement should avoid this exercise until given medical clearance. Individuals who are overweight should only perform the step up portion of the exercise as the step over might be too stressful on the knee and ankle.