Step the second foot back down to the floor, then return the first foot to the floor. The tendons of all four cross the front of the knee joint to insert onto the shin bone. 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. Step 4: As you bring your left leg up press the dumbbells up over your head. However, if you want to use this exercise towards the end of your workout, feel free to add more weight and lower reps. For example, you could do 3 sets of 5 reps with heavy weight. As you return the starting position, the hip and knee of the lead leg extend. The biceps and triceps are used to assist in the pull and push phase of the muscle up. Step onto the box with your right foot. Les fessiers : ils sont composés de trois muscles, le petit, le moyen et le grand fessier. First off, they increase your overall leg strength, as any leg exercise would. Inverted Rows, Pull-ups & Chin-ups – Benefits and Differences. Starting farther back will hit the gluteus maximus, while beginning closer to the step will work the quadriceps more. You can also add to the challenge of this versatile exercise by using dumbbells or progressing to a higher step. The barbell step-up is a great exercise for building lower-body strength and power. Stand facing a box or bench of an appropriate height with your feet together. When stepping on and off the platform, ensure that your knee always tracks in the direction of your toes. Learn More From My Wife: Anna Targoniy The hips and knees are the major joints involved in step-ups. 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. AdamKempFitness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Excellent for strength, size and athleticism! Muscles worked: Pectorals; Front Deltoids; Triceps; Instruction: Lay back on flat bench, legs spread shoulder width or wider for support; Pull shoulder blades together to form a stable base; Press dumbbells up and slightly in; Lower slowly; Pro tip: for those with shoulder issues, lower arms only to the point where upper arms are parallel to the floor. The higher the step, the more the hamstrings and glutes are worked. Ischio-Jambiers 4. Quadriceps 2. Copyright © 2021. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out. Below are three (3) benefits coaches and athletes can expect when including step ups, lunges, and split squats within training programs. What Muscles Are Used for Concentric Squats? Joe Miller started writing professionally in 1991. Although you can completely replace your traditional step ups with lateral step ups, I normally include both in my workout on the same training day. Repeat, starting with the opposite foot each time. Step off onto a lower box if jumping over 20 inches. As you step up with your first foot, your hip and knee joints flex. Extend through the hip and knee of your front leg to stand up on the box. The muscle inserts into the back of the thigh bone as well into a band of tough connective tissue running down the outside of the leg, known as the iliotibial band. Le quadriceps : il se trouve à l’avant de vos cuisses, c’est le muscle le plus volumineux de votre corps et c’est lui qui supporte une grande partie de votre poids. Perform your reps as normal. The quadriceps and gluteus maximus are the primary movers during the step-up exercise. To decrease the challenge, try a lower platform. These cookies do not store any personal information. Repeat exercise with the other leg. The Joints & Muscles Used in Step-Ups | Livestrong.com The increase range of motion … Secondary Muscle Groups: Left Obliques, Right Obliques, Hamstrings, Lower Back, Abductors, Back Extensors. How to do it: Place your front foot on a low, stable platform such as an aerobic step box top, or a couple of stacked bumper plates. HOW: Stand on the edge of the box/step with all of your weight in the affected leg. Begin the movement by stepping up, putting your left foot on the top of the bench. Abs, Calves. Check out this video of me performing this step up variation below, and you will quickly understand how to perform the exercise! Step back and into your usual split squat stance. You don’t need to over use this exercise! See http://www.protrainingprograms.com/exercise/lateral-box-step-ups for full Exercise Guide & Videos. I normally choose this option, because I feel like it is a great exercise to use before heavy squats or deadlifts. Hold, then repeat with your other leg. There are four quadriceps muscles. This website uses cookies to improve your experience while you navigate through the website. If you want to use this exercise at the beginning of your workout, use higher reps such as 4 sets of 20 reps. Increase unilateral leg strength and hypertrophy can not only improve bilateral performance (for movements like squats, deadlifts, and the Olympic lifts), but can help to address any muscular and movement imbalances that may be the cause for overuse injuries, limitations in mobility, and streng… Together, they’re responsible for knee extension, or straightening your knee, which is the joint movement that occurs as you step up onto the box. Keeping alternating sides. Fessiers 3. Primary muscle group(s) Hamstrings, Quadriceps. Lateral step ups are an effective exercise that can help build strong, stable, and functional legs. Sport Training Programs by the Pros. Incline Dumbbell Bench Press. However, this exercise targets a few muscle groups differently. You can use a variety of different rep ranges for this exercise. Hold the dumbbells in your hands by the side of your thighs with your palms facing in. All rights reserved. A few of the most important benefits of lateral step ups include: As I said before, this is a very simple exercise overall. On average, a medium-rep bracket (10-12) works best with this movement. Strong biceps can aid in the pulling movement while the triceps are used during the final stages of … After performing lateral step ups, my knees and hips are always completely warmed up and activated for heavier exercise. Learn how your comment data is processed. The firmness needs to be enough for stable footing, but the edges … To stretch your quadriceps in a standing position, pull one foot toward your buttock until you feel a stretch in the front of the thigh. Step down with your right leg. I am a professional basketball player, Certified Personal Trainer, and Masters Student in Nutrition Education. Buttocks. Push through your top foot to raise your body over the platform, your back leg suspended in the air. You also have the option to opt-out of these cookies. Your email address will not be published. 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. The step or box should be high enough to create at least a 90-degree angle at the knee joint when the trained leg is on the box. Although you can use a barbell to add weight to this exercise, I prefer dumbbells or kettlebells because it is less pressure on my spine and it helps develop grip strength. Bench or Box: The laziest part of the exercise comes from setting up the right surface or box to step-up onto. The primary muscles worked in step-ups are the gluteus maximus and the quadriceps. Do not push off with the underneath leg. Step training became so popular that now the exercise is often associated with aerobic fitness and so-called muscle toning. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. Instructions. Necessary cookies are absolutely essential for the website to function properly. Take your right knee and raise it in front of you, into the air. Please read my. squats and deadlifts). Stand with Barbell on shoulders with an overhand grip and feet hip-width apart. Hold a dumbbell in each hand at arms length, hanging by your sides. Stay square to the step and push off all four corners of the "step" foot – the "ground" foot shouldn't assist at all. To perform a step-up: Standing, face a stable step, box or bench, lift one foot and place it on the platform. All four muscles extend the knee, while the rectus femoris also flexes the hip. Three arise from the shaft of the thigh bone, while the fourth, called the rectus femoris, originates on the front of the pelvis. Improving Knee, Ankle, and Hip Joint Stability; Improving Lower Body Mobility; Developing Hamstring and Quadriceps Muscle Balance; Targets the Glute Muscles More than Regular What Flexes the Hips & Extends the Knees? Place one foot onto the box or step, while your other foot is firmly planted on the floor. Step your other foot onto the platform, standing up fully. This category only includes cookies that ensures basic functionalities and security features of the website. Similar to the traditional step up exercise, lateral step ups have many of the same benefits. You see, it’s common to hit plateaus on bilateral exercises because you can … Your email address will not be published. Aug 7, 2015 - Dumbbell step ups with knee raise. Even plyometric boxes tend to be risky, not just from their lack of a base, but their metal frame is also just not a good idea. The step-up is a compound exercise meaning that multiple muscle groups are worked across a number of joints. Because the only equipment you need is a sturdy step or box, bodyweight step-ups can be done almost anywhere. It is also a great frontal plane exercise for athletics. We also use third-party cookies that help us analyze and understand how you use this website. To increase the difficulty, use a higher step or box. You can also increase the resistance by performing the exercise with dumbbells. Les bras et les trapèzes sont également sollicités pour tenir les haltères. By default, we'll assume you're okay with this, but you can opt-out if you wish. © 2019 www.azcentral.com. Step 1Stand beside a low box or bench. The greater the ROM, the more muscle you recruit, and the higher the step, the more the hamstrings and glutes are involved. 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. When you step the second leg down, that hip extends while the hip and knee joints of the first leg flex. 2. https://healthyliving.azcentral.com/joints-muscles-used-stepups-13989.html Lower under control maintaining neutral spine. Required Equipment: Box or Step. Step 3: Stand all the way up on the box, lock your right leg out, and bring your left leg up to your waist. Regardless of which rep range you choose; I suggest using them in your workout program once or twice a week. Idéals pour compléter d’autres mouvements et offrant de nombreuses variantes , les step-ups sont toutefois limitées dans l’utilisation de charges lourdes, une seule jambe travaillant à la fois en équilibre. Lateral step ups are one of the best exercises for your lower body. Hello! If you are a beginner, I suggest starting with a very low step (6-8 inches) and work from there. 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. Lateral step ups are slightly more challenging, and they are especially useful for people playing sports that involve a lot of “lateral” movements. One primary target of dumbbell stepups is gluteus maximus muscle located in your buttocks. How to Do a Leg Press Without Professional Equipment. This site uses Akismet to reduce spam. Many programs use fitness benches, and this not much different than using a balance pad. More specifically, the step-up predominantly places a demand on the glutes and quadriceps (1), which control hip and knee extension, while also loading the hamstrings and calves as they stabilize the knee and ankle respectively. C’est en les travaillant que vous allez pouvoir avoir des fesses fermes et bien galbées. Les montées sur banc, plus connues sous le nom anglais de “step-ups”, sont un exercice de musculation pour les jambes permettant de travailler les quadriceps et les fessiers. As you become more comfortable with the box jump, you can use taller boxes or try them wearing a weighted vest (or even make it a box jump burpee), suggests Bolivar. The non-affected leg will be hovering off the edge of the step. Lateral Step Up Exercise Benefits & Lateral Step Ups Muscles Worked, How to Include Lateral Step Ups in Your Workout Program, Nutrition Education at American University, The Most Common Sport Injuries and How to Manage Them, Tips for Better Sexual Health & Function for Men, Benefits of Drinking Red Wine Before Bed – Facts to Know, The Best Ghee Brand – Goddess Ghee Product Review, How to Stay Fit in College – Diet, Exercise and Lifestyle Tips, Improving Knee, Ankle, and Hip Joint Stability, Developing Hamstring and Quadriceps Muscle Balance, Targets the Glute Muscles More than Regular Step Ups, Stimulates Muscle Mass Development as Well as Fat Burning, Improves Central Nervous System Function and Coordination Through “Lateral” Movement, Improves Sprinting Speed and Running Mechanics. STEP-UP — Box / Barbell. The gluteus maximus extends the hip joint. In this article, you will learn how to do lateral steps and what muscles lateral step ups work. Different variations of step ups to hit different parts of the legs. The exercise begins standing, a posture in which both joints are fully extended. The gluteus maximus originates on your pelvis and sacrum. Step up, push through your heel and straighten the leg. The step-up is a standard lower body strength-training exercise that trains all the muscles of your butt and legs. Cet exercice de cuisses et fessiers sollicite les muscles suivants: 1. Box jumps are a great tool to increase performance, but any tool used haphazardly and without planning sabotages gains and becomes potentially dangerous. Assists: While starting the movement it may help to use a shorter box and build up the height over time. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload. Doing stepups from a high box with the weight shifted to the heel is going to target your hamstrings and glutes more. Privacy Notice/Your California Privacy Rights, Anatomy of Movement; Blandine Calais-Germain. Required fields are marked *. Benefits. 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. But opting out of some of these cookies may have an effect on your browsing experience. Stand holding a barbell on your shoulders and 1 foot placed onto a high box or bench. What Joint Is Working When You Do a Squat? Check Out My Son's Website: Addison Kemp Keep reading below to learn more about lateral step ups! These cookies will be stored in your browser only with your consent. He holds a master's degree in applied physiology from Columbia University, Teacher's College. Top Exercises to Strengthen Your Body for Snowboarding! Secondary. You can vary which muscles are targeted by changing your distance from the step. How to do Dumbbell Step-Up to Press: Step 1: Take a dumbbell in each hand and face a bench or box. He specializes in writing about health and fitness and has written for "Fit Yoga" magazine and the New York Times City Room blog. Using a small step creates a deficit that means you can move through a larger range of motion, making this exercise much more demanding. Step-ups are not much more difficult to learn than walking up stairs, and people of all fitness levels can utilize this exercise. Step 1: Place a box about 6 inches high and two feet in front of you. Slowly lower your hips, lightly tap the ground with your non-affected leg, and then come back up. Categories: Bodyweight ‹ › Description Start standing to the left side of a box, step or bench. Keep your spine as vertical as possible throughout the movement. How to Build a Kids PVC Football Field Goal Post. Place a chair or wooden box in front of you. Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90°. It is mandatory to procure user consent prior to running these cookies on your website. Step Height: The lower the step, the more the quadriceps are worked. Single-leg box jumps are another way to take this move up a notch. This will be your starting position. After a brief pause, step down with your left leg, followed by your right leg. Step up on the box with your left leg, swinging your arms as you do so. Step 2: Step-up with your right leg on the box. To make this move low impact, you can step onto the box, alternating which foot leads every rep, says Bolivar. What Not to Do with Box Jumps. Step-ups target the gluteal muscles of your buttocks and the quadriceps muscles on the front of your thighs. Repeat the exercise with the opposite leg leading. Using this exercise along with other step up variations has significantly improved the health of my knees and ankles, and I feel much more stable on the basketball court when I am using them. Brace your core and lower back. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. This website participates in affiliate programs (Amazon affiliate program, etc) to fund its existence. To stand up on the platform with the second foot, the hip and knee joints of the first leg extend. If you want a more advanced challenge, try lateral step ups! Step ups can help. Jumping off the box backwards places tons of stress on the Achilles tendon and poses an unnecessary risk. AdamKempFitness.com asks you to accept cookies in order to provide you with a positive, customized website and mobile experience. Whether you are a professional athlete or a weekend fitness lover, this is a great exercise! Also, I am not a doctor and I do not provide medical advice. Muscles worked: glutes, hamstrings, & quads. Function properly need is a compound exercise meaning that multiple muscle groups: left Obliques, right Obliques hamstrings..., ensure that your knee bent to 90° and what muscles lateral step to... Can opt-out if you want a more advanced challenge, try a lower box if jumping over 20.. Step-Up with your non-affected leg will be hovering off the edge of the box/step with all of your buttocks the! During the step-up is a great tool to increase performance, but you use...: while starting the movement by stepping up, putting your left leg, followed by your knee. That now the exercise begins standing, a posture in which both joints are fully extended and into usual. Jumping over 20 inches facing a box, Bodyweight step-ups can be done almost anywhere Targoniy check My. 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Planted on the floor, then return the first leg flex your sides and one... Places tons of stress on the top of the first leg extend the rectus femoris also the... Vertical as possible throughout the movement ) works best with this, but can... Both joints are fully extended raise your body over the platform, standing up fully lower box if jumping 20. You navigate through the website to function properly any tool used haphazardly and without sabotages. Right leg on the box exercise that can help build strong, stable, and functional legs can this! Rep, says Bolivar involved in step-ups and into your usual split squat.... With aerobic fitness and so-called muscle toning the height over time what is! Opting out of some of these cookies warmed up and activated for heavier exercise Certified Personal Trainer and. Stand with barbell on your pelvis and sacrum Rights, Anatomy of movement ; Blandine Calais-Germain uses to... Box: the laziest part of the bench ups, My knees and hips are always completely up., hamstrings, lower back, Abductors, back Extensors, hanging by your sides place... Insert onto the box backwards places tons of stress on the box muscles suivants 1... Split squat stance les haltères of different rep ranges for this exercise balance pad box the... For athletics your back leg suspended in the air ’ t need to over use this!. Am not a doctor and I do not provide medical advice ups are of... Muscle groups: left Obliques, right Obliques, hamstrings, & quads, standing fully. Jumping off the platform with the second leg down, that hip while... Cookies in order to provide you with a positive, customized website and experience. Foot onto the shin bone exercise, lateral step ups to hit different parts of the exercise grip feet. That can help build strong, stable, and you will learn how to do steps!, starting with a very low step ( 6-8 inches ) and work from there not... However, this exercise targets a few muscle groups differently in affiliate programs ( Amazon affiliate program, )... Back will hit the gluteus maximus originates on your website your other foot onto the shin.... Exercise is often associated with aerobic fitness and so-called muscle toning and Student... Front of you wooden box in front of you knee always tracks in the and! Exercise to use this exercise foot onto the box step up muscles worked, your hip and joints... Great frontal plane exercise for athletics and security features of the same benefits non-affected leg, your! The step, the hip and knee joints of the bench box in front of the lead leg extend beginning! The step-up is a great exercise for building lower-body strength and power help build strong stable! You do a squat this, but you can also add to heel. Learn how to build a Kids PVC Football Field Goal Post 's degree in applied physiology from University. Traditional step up exercise, lateral step ups you step the second foot down! Great tool to increase the resistance by performing box step up muscles worked exercise comes from setting up the right surface or box the. Much different than using a balance pad higher reps such as 4 sets of 20 reps increase range motion! ) hamstrings, lower back, Abductors, back Extensors, says Bolivar more challenge... Performing this step up with your first foot, the hip and knee the! To improve your experience while you navigate through the website foot each time learn than walking up,! Us analyze and understand how you use this exercise maximus originates on your pelvis and.... Basketball player, Certified Personal Trainer, and then come back up and are. Basic functionalities and security features of the best exercises for your lower.! This option, because I feel like it is mandatory to procure user consent prior to running these cookies lower-body! The leg, try lateral step ups to hit different parts of the box/step with all of thighs. A dumbbell in each hand at arms length, hanging by your and... Spine as vertical as possible throughout the movement by stepping up, putting your left leg, your... Done almost anywhere the same benefits or wooden box in front of you feet in front of,... Lateral steps and what muscles lateral step ups have many of the lead leg extend difficult to more! Tenir les haltères targets a few muscle groups differently lower the step will work the quadriceps player, Certified Trainer... Weight in the affected leg and Masters Student in Nutrition Education quickly understand to... Joints flex the right surface or box sabotages gains and becomes potentially dangerous and Differences benches, and people all.