The step-up is a compound exercise that works several lower body muscles. It is a good strength exercise since it mimics a real-life movement, making it more functional than other lower body strength exercises. The step-up has several variations, so you can include it in your lower body program regularly and still keep your routine fresh.
The Movement
Do a basic step-up exercise on an aerobic step, bench or a plyo box. Stand in front of the step with your feet hip-width apart. Step up with your right foot and place it on the step. Push through your right foot propelling your body up until your left foot lands on the platform next to your right foot. Pause for a count, then slowly lower your left foot to the ground, followed by your right foot. Repeat stepping first with your left foot.
Muscles Worked
A step-up is a compound exercise, meaning it works more than one muscle group since the movement occurs at more than one joint -- your hip and your knees. The primary mover is your quadriceps, the muscles on the front of your thighs. Your glutes, calves and hamstrings assist in the movement. Your lower back and abs act as stabilizers; they help you maintain proper posture as you execute the movement.
Variations
One of the benefits of the step-up exercise is the number of variations that make the exercise easier or harder with some simple adjustments. Use a lower step to make the exercise easier and use a taller step, or a weight bench, to make the exercise harder. Hold dumbbells in your hands or a barbell across your back to add weight to your step-up. Turn the movement into a lateral step-up by facing forward and stepping up to the side.
Precautions
The step-up exercise can be hard on your knees. Lower your body slowly and with control. Don't let your leg just drop back down to the ground. When you step up, avoid pushing your knee forward past your toes. Your lower leg will move forward, but keep your knee back behind your toes. If you place your foot on the step and your thigh slopes down toward you --- your knee is higher than your hip, and the step is too high.
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