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Step Up
The step up is a simple and effective exercise that will strengthen your quadriceps (Front of legs) and gluteus (Butt). It can be modified for all levels of ability by changing step height or adding resistance while you step. No equipment is needed for this exercise; everything you need is available at your house or local curb.
Step Up the Movement
- Start by placing one foot (1) completely on the step.
- Raise your other foot (2) up onto the step by contracting and squeezing your quadriceps (Front of legs) and Gluteus (Butt).
- Step back down with the foot you first stepped up with (Foot 1).
- Repeat this motion 8-12 times for each leg.
Step Up Modification (Beg. To Adv.)
- Step Height: Start step ups with a small step. Use items such as a phone book to start with. As you progress increase the height of the step, like a height of a step leading into your house or to your upstairs. If you have no stairs, use a local curb. Continue increasing height for increased intensity
- Resistance: Once you master moving your body weight up and down the stairs you can start to add outside resistance. Use things such as dumbbells, barbells, or even everyday household items (Laundry basket, Grocery store bags, or Gallon jugs filled with water) will all increase resistance.
- Speed: Increasing the rate at which you step will intensify the exercise by placing more of a demand on your body.
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