High Step-Ups

[takniteasy]

This sounds like something I could incorporate using DBs. I cannot do any weight bearing across the shoulders due to a severe herniated disc, so regular squats are out. But these step ups with DBs may be my solution. Thanks for posting the article, JJ.

 

[JJFigure]

You can definitely do them with DBs. I probably should have mentioned that.

I did these yesterday, and they were my only lower body movement (I'm doing a whole body split right now). The higher step-up completely targets the glutes and hamstrings - at least, that's what my body's telling me this morning.

 

[wend]

I was going to ask you how you felt.

I think I'll be using db's, too.

I saw a HUGE guy doing these at my gym two days ago (I think he's a professional). He was alternating, though. Do you think it makes much of a difference?

 

[nikkita]

Basically, you're just stepping up onto a platform with weight on your back. I use an olympic bar and an open squat rack. I put my platform in front of the rack - I use aerobic steps for my platform - and unrack the bar by walking forward, toward the platform. You place one foot firmly on the platform and stand up without leaning forward too much or pushing off too much with the foot on the ground. Once you're standing on the platform, you step back down and repeat. I do one leg at a time, so the same foot stays on the platform during all my reps with that one leg, then I switch feet and perform reps on the other leg. When you're finished with both legs, you walk backward into the rack to re-rack the bar.

I'm tall, so I'm using seven aerobic steps for high step ups.

Thanks JJ

 

[valerie]

Did them wed and for sure they hit the hams. I used 6 of those steps. I'd like to target the quads more. So will try less of the steps and see how that goes. Seems as though the front squats do a better job on the quads, any ideas?

 

[JJFigure]

I saw a HUGE guy doing these at my gym two days ago (I think he's a professional). He was alternating, though. Do you think it makes much of a difference?

It's a safety/stability thing. We have athletes do these without alternating just because there's less chance of tripping or missing the platform between steps. I can be a little klutzy at times, so I do them without alternating for the same reason.

Valerie - if you want to hit the quads, you'd definitely need to lower the platform. You may also want to lean forward, which would put more emphasis on your quad. I still think front squats and split squats are better for quads too, so I'll use step-ups primarily for hamstring and glute development.

 

[valerie]

Gotcha--thanks JJ

 

[MissChris]

As an added note, I like to vary my distance from the bench or steps sometimes. Standing closer seems to favor my quads, whereas standing farther away hits my glutes/hams more.

 

[spiderwoman]

Good article! I used to to do step ups years ago and I like the way the progression occurs, with added weight. I remember that my knees started screaming after a few months and I had to change my routine. I think I will add them to my workout in a few months when I've had enough of hack squats.

 

[wend]

Thanks, JJ. I'm a bit of a clutz too, so I guess I won't alternate, at least not til I'm used to the exercise. I was thinking that, once I'm used to it, I'd start by not alternating, then when they're getting fatigued, I'll alternate to give them a bit of rest. (I do that with my dumbell shoulder presses...ten together, then ten each, alternating...and it works well.)

It's Monday, so it's time for me to go blast those legs!