STEP UP EXERCISE

Muscles Trained :
Rectis Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Gluteus Maximus, Gluteus Minimus, and Biceps Femoris.

Joint Actions :
Hip Extension, Knee Extension

Instructions :

1. Stand with your feet shoulder width apart with a slight flex (bend) in the knees.
2. Rest the bar across the trapezius (upper back) with palms wider than shoulder width apart.
3. Take a pronated (overhand) grip.
4. Focus eyes straight ahead.
5. To begin the movement, step up onto a step (6-18 inches) with one leg and lift your body off the ground.
6. Continue movement by extending (straightening) the hip and knee of the lead leg.
7. Exhale throughout the upward movement phase.
8. Raise the body until both feet are even.
9. Lower the non-lead leg to the ground.
10. Inhale throughout the downward movement phase.
11. Repeat movement for desired number of repetitions.
12. Switch lead legs and repeat the movement for desired number of repetitions.

Variations :

1. Perform exercise while holding dumbbells that can hang down by your side.

Common Mistakes :

1. Only partially extending the leg on the upward movement phase.
2. Flexing (bending) the torso during the movement instead of keeping the back straight the entire time.

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