Blog Exercise Library Without Weights Bodyweight Exercises Arms Chest Back Shoulders Abs Legs Glutes Stretching Workout Plans Workout Routine Builder My Workout Routines. This will help you bring balance not only to your physique but to your legs, in general. Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90°. Step ups are a very basic movement yet they are highly effective at improving stability and strength in the legs! 28 Jan 2018, 5:43 AM. Set-up: Position a stable box or jumping platform next to you. The exercise targets the quadriceps muscles in the front of each thigh. How to do Side Step-up with proper form and technique. The dumbbell step-up is a multi-joint, single-sided strength movement for the lower body, emphasizing the quads, hamstrings, and glutes.

side step-ups. Standing sideways to the platform, brace through the core, pull your shoulder blades back and establish a neutral spine position.

Instructions. Moderate Step ups: With a weight in each hand repeat the simple version of the exercise explained above.

Step downs are a stable in my lower extremity rehab progressions and for good reason. Home Gym Exercises Simply train effectively!

The start position of this exercise is with the body sideways to the platform, with the leg closest to the platform resting on the platform. You should still be able to perform fifteen repetitions per side, but it should now be a little more difficult with the added weight. Make sure to keep shoulders back, or retracted, during the entire movement of the exercise. I’m going the bbg programme at home and haven’t got anything to step up on during some of the exercises. Again, the athlete steps up until the working leg is straight.
Instructions .

The platform should be roughly knee height. Dumbbell step-ups help build a number of muscles. The gluteus maximus in your butt assists your movement, but you can shift more focus to that muscle by standing farther from the bench and taking a longer step.


Muscles Worked. One variety of step-ups valuable for many athletes is the side step-up.

Alternative to step-up exercise? Getting Started ,Workouts,Equipment,Exercise Education & Advice - 'How-to's' ,Home. Place your nearest foot onto the box, and distribute your weight across your heels.

The exercise also improves core strength and stability. SWEAT FORUM. The step up is a unilateral movement that requires balance and will force you to strengthen each leg individually. coolgirl52. Set Up. 11. coolgirl52. Hey everyone! See all exercise benefits - muscles worked.