1. Sculpt That Lower Body
Stationary lateral step ups work the lower body. The exercise is a form of resistance exercise with the weight of the body creating the resistance. It works on all the lower muscles, especially the quadriceps and adductor. The ease of these exercises allows you to do them almost anywhere.
2. Step Up and Down
The stationary lateral step up requires a platform, bench or box. It is a simple movement that maximizes the small space for continuous movement. You merely stand next to the box facing sideways to the step, and lift the foot closest to the box onto the platform. You next bring the other foot up onto the platform. Touch the trailing foot on the platform and then step it back down to the ground. Use the lead foot, the one you step with first, to bear the weight as you guide it slowly back down, completely the exercise by bringing your lead foot back to the ground. Face the opposite direction and use the other foot as the lead once you've done as many reps as you want to with the first leg.
3. Get Your Blood Flowing
Warm up before you begin this exercise. Try a few full squats or dead lifts to get those muscles ready. Everyone has one leg that is not as strong as the other; begin the stationary lateral step ups with the weaker leg as the lead leg. Do 6 to 15 repetitions to a set and two sets. Extend the amount of sets up to four, as you feel comfortable. This is considered a weight bearing exercise and should not be done after meniscus repair or cartilage transplant for about 6 to 8 weeks. Check with your doctor if you have had one of these procedures before you begin the exercise.
4. Focus on the Muscles
Focus on the quadriceps and hip extensors of the leg only to move the body. When you bring the second foot up, don't rest your weight on it but simply tap it on the box and slowly lower it back down. Your weight should rest on the lead leg and not the trailing leg. Make certain that you always use the weaker leg as the lead first. Substitute the stationary lateral step up for diagonal lunges and side lunges. They work the same muscle groups.
5. Add Free Weights
You can hold free weights in your hands as you execute the stationary lateral step ups to increase the resistance. You also lift the trailing leg and cross over the knee in front toward the opposite shoulder, to vary the exercise and move additional muscle groups.
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