Step-ups are highly effective at tightening and strengthening the glutes and quads, resulting in shapely upper legs and buttocks. If you're looking for better leg definition, include stepping in either your strength training or aerobics routine. With slight variations in form, you can stave off monotony and focus on a greater range of muscles. If you have chronic lung or heart conditions or a history of joint problems, consult with your doctor before beginning a new exercise routine.
Aerobic Exercise and Step-Ups
If you're looking to lose weight, do your step-ups as part of a high-energy aerobic workout. Moving your body up and down off a step or stool will work your target muscles while raising your heart rate and forcing your lungs to work harder. Keep in mind, however, that with the higher intensity routine, you may also increase the impact with which you step and put more strain on your feet and joints. Ask gym instructors about aerobics classes involving steps -- or create your own routine, adding arm or core movements to your step-ups and keeping your tempo up.
Calisthenics
A simple step-up is a basic form of calisthenic strength training, as you use your own body weight as resistance. Because you are stepping upward, you take advantage of gravity to increase your body weight, as compared with regular walking on a flat surface. The higher the step that you use, the more challenging the exercise. If you perform step-ups on your own, only use a step that is stable and sturdy enough to easily hold your weight. Wear supportive shoes that have traction on the soles to avoid falls and injuries.
Variation
If you want to tone a particular part of your body, tailor your step-up form accordingly. Stepping off with the ball of your foot works the quads harder, whereas stepping with your heels focuses on the glutes. Step onto a round BOSU ball to work on your coordination and balance. Include your upper body in the workout by using small dumbbells for bicep curls or triceps extensions, each time you step.
Form
To avoid injury or strain, practice correct posture and form for each step-up. Do not speed up your workout until you are accustomed to the proper stepping form. Engage your abdominal muscles as you step up, involving your core strength for the movement. Keep your back straight as you step and place your feet fully on the ground or on the step with each stride. As soon as you begin to notice discomfort or you are no longer able to easily maintain proper form, take a break. Stretch your glutes, quads and other major muscle groups either before or after exercising. To warm up, do your first five minutes of step-ups at a slower rate or using a lower step.
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