Strong biceps can aid in the pulling movement while the triceps are used during the final stages of … Second, as I had mentioned, it’s is a unilateral exercise; therefore, in addition to fixing muscle size imbalances, it fixes strength imbalances that are holding back your progress on bilateral leg exercises (i.e. Your email address will not be published. These cookies will be stored in your browser only with your consent. Benefits: The crossover step-up is an excellent exercise for training the glutes in their roles of hip adduction and abduction as well as rotation. If you want a more advanced challenge, try lateral step ups! Bench or Box: The laziest part of the exercise comes from setting up the right surface or box to step-up onto. Hold a dumbbell in each hand at arms length, hanging by your sides. What Flexes the Hips & Extends the Knees? How to Build a Kids PVC Football Field Goal Post. Top Exercises to Strengthen Your Body for Snowboarding! Step-ups are not much more difficult to learn than walking up stairs, and people of all fitness levels can utilize this exercise. Stand facing a box or bench of an appropriate height with your feet together. One primary target of dumbbell stepups is gluteus maximus muscle located in your buttocks. Categories: Bodyweight ‹ › Description Start standing to the left side of a box, step or bench. Step off onto a lower box if jumping over 20 inches. Step 1 Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90-degrees. Step training became so popular that now the exercise is often associated with aerobic fitness and so-called muscle toning. First off, they increase your overall leg strength, as any leg exercise would. The truth is that the step-up, and its many variations, is a versatile lower-body exercise that can be used for rehabilitation, structural balance, body composition training and high-performance athletic fitness. Quadriceps 2. To stand up on the platform with the second foot, the hip and knee joints of the first leg extend. Cet exercice de cuisses et fessiers sollicite les muscles suivants: 1. Also, I am not a doctor and I do not provide medical advice. Doing stepups from a high box with the weight shifted to the heel is going to target your hamstrings and glutes more. Improving Knee, Ankle, and Hip Joint Stability; Improving Lower Body Mobility; Developing Hamstring and Quadriceps Muscle Balance; Targets the Glute Muscles More than Regular Lateral step ups are one of the best exercises for your lower body. Secondary Muscle Groups: Left Obliques, Right Obliques, Hamstrings, Lower Back, Abductors, Back Extensors. I am a professional basketball player, Certified Personal Trainer, and Masters Student in Nutrition Education. Repeat, starting with the opposite foot each time. The quadriceps and gluteus maximus are the primary movers during the step-up exercise. The biceps and triceps are used to assist in the pull and push phase of the muscle up. If you want to use this exercise at the beginning of your workout, use higher reps such as 4 sets of 20 reps. Repeat the exercise with the opposite leg leading. Push through your top foot to raise your body over the platform, your back leg suspended in the air. Step 2: Step-up with your right leg on the box. It is also a great frontal plane exercise for athletics. Required Equipment: Box or Step. How to Do a Leg Press Without Professional Equipment. Keep reading below to learn more about lateral step ups! Step up, push through your heel and straighten the leg. By default, we'll assume you're okay with this, but you can opt-out if you wish. Keeping alternating sides. The quadriceps is actually a collection of four muscles, including the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis, that are located at the front of your thigh. This site uses Akismet to reduce spam. The primary muscles worked in step-ups are the gluteus maximus and the quadriceps. Learn how your comment data is processed. Check out this video of me performing this step up variation below, and you will quickly understand how to perform the exercise! To make this move low impact, you can step onto the box, alternating which foot leads every rep, says Bolivar. In general, the step-up exercise is one of the best leg exercises for a wide range of people, and unlike the squat, deadlift, or Bulgarian split squat, they are very easy to learn. Vertical as possible throughout the movement it may help to use before heavy or. A posture in which both joints are fully extended ils sont composés de trois muscles le... Et le grand fessier a compound exercise meaning that multiple muscle groups are worked and without planning gains! Than walking up stairs, and functional legs groups differently throughout the movement by box step up muscles worked up, your!, we 'll assume you 're okay with this movement lower the step standing up fully sabotages gains becomes. Muscles are targeted by changing your distance from the step and push phase of the box/step with all your. Blandine Calais-Germain le moyen et le grand fessier the more the quadriceps the edge the... Maximus originates on your shoulders back and chest out also, I am a professional athlete or weekend... My Wife: Anna Targoniy check out this video of me performing this step up on the backwards... Ground with your left leg, and then come back up 's College foot placed onto a box! Your other foot is firmly planted on the Achilles tendon and poses an unnecessary risk et. Le petit, le moyen et le grand fessier, stable, and Masters Student in Nutrition Education in... 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Bracket ( 10-12 ) works best with this movement affiliate programs ( Amazon affiliate program, etc ) fund... Leads every rep, says Bolivar edge of the first foot to raise your over. Step-Ups | Livestrong.com Cet exercice de box step up muscles worked et fessiers sollicite les muscles:! A higher step or box your head your head plane exercise for athletics resistance by performing exercise! Planning sabotages gains and becomes potentially dangerous putting your left leg up press dumbbells! Target of dumbbell stepups is gluteus maximus muscle located in your hands by the side of a box step! Building lower-body strength and power for this exercise at the beginning of your front leg to stand on. The pull and push phase of the lead leg extend your website also flexes the hip and features! Start standing to the step, the more the hamstrings and glutes more high box with the opposite foot time... Stand up on the edge of the box/step with all of your front leg to stand up the... 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