1. The Step-Up: A Very Simple Exercise
Just because the step-up is a simple exercise, doesn't necessarily mean it's easy to do. In fact, if done properly, the step-up should be difficult and work your muscles hard. For those of you who don't know, the step-up is an exercise that's exactly what the name implies. You step up on an object and step back down off of it.
2. Different Heights Work Different Muscles
A basic height step works the hips and thighs. A higher step works the hamstrings harder, while a lower step targets the quadriceps. However, the basic height for a step obviously differs from person to person, depending on the person's height. To set a step to work your leg muscles to the max, you want to be able to easily place your leading foot flat on the step. When you bend the leading leg at the knee so that your thigh is parallel to the ground, the foot of your other leg should be able to touch the ground while still keeping the heel elevated. Basically, your step up should not be higher than your knee when you stand in front of it.
3. Foot Position Makes a Difference Too
When working out a step, you must decide if you'd rather work on your butt muscles more or your quads. The muscle that you'd like to work the hardest will make a difference in the way you should position your feet when you start and finish your step-up. If you want to tone that tush, allow for a larger gap between your feet and the step. If you want to work the quads, keep that gap shorter.
4. A Compound Exercise That Works Many Muscles
Ste-ups work mostly the quads, hamstrings and buttocks. However, they also work the inner thigh muscles, the calves, the stomach and the neck and shoulders.
5. Making a Step Up Harder With Weights
The least complicated way of doing a step-up involves using your bodyweight and adjusting the speed and number of repetitions to increase or decrease the intensity as needed. Adding weights can make this exercise more challenging and you have a variety of options. You can wear a weight vest which leaves your hands free. Alternatively, you can hold a dumbbell in each hand. For another variation, hold a barbell across your shoulders in the same way you would hold it while doing squats. Use your core muscles to hold your torso upright.
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