The step-up exercise is key for building a strong backside.
Here’s how to do it, benefits, and variations, according to fitness trainers.
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The move benefits everyone from elite athletes to those looking to stay mobile and independent late in life.
certified personal trainer and founder ofCore Studiosin Providence, Rhode Island
This simple, intermediate version could be considered the core version of the step-upbut weve outlined more variations below.
Muscles worked by step-ups
Step-ups are a functional-strength leg-day superstar.
Step-ups primarily work your glutes and quads, explains physical therapist and strength coachSchuyler Archambault, DPT, CSCS.
Your glutes work to extend your hip, and your quads work to extend your knee.
Step-ups also call on your lower abs and pelvic floor to stabilize your pelvis, Chakoian adds.
The step height youre working with also changes how the move activates your muscles.
With a higher step height, you will need to lean your body forward more.
This will cause an increase in hamstring activation to help the glutes extend the hip, Archambault explains.
Stronger glutes
Step-ups may be especially great for growing your glutes.
certified personal trainer and founder ofCore Studiosin Providence, Rhode Island
As a result, theyre great for improving balance, stability, and coordination, Archambault says.
Specifically, step-ups drill pelvis andcore stabilizationdue to their single-sided nature, she says.
Better balance can also help you avoid falls or injuries.
I work a lot of single-leg moves, pretty much with every client.
It doesnt matter how well they are, Chakoian says.
Step-ups also help train your fast-twitch muscles for power-based activities like sprinting, she says.
We just dont realize, but we all do it.
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Try these step-up variations from Chakoian and Archambault, listed in order of increasing difficulty.
Step-downs are great for working on knee and hip control, Archambault says.
Common step-up mistakes and how to fix them
Step-ups are humbling.
Keep your core engaged but your spine and pelvis neutral.
She also recommends starting without weight and gradually building up when you feel confident in the movement.
This way, you’re able to use the wall for support whether youre tipping forward or backward.
FAQ
1.
What can I use for step-ups at home?
Be sure to test furniture within reach of a spotter or wall, just in case.
How can I do step-ups as a beginner?
(In a gym, try using an aerobic step, and at home, a single stair.)
Use Chakoians above up-up-down-down step-up variation.
Try repeating for 40 seconds, resting for 20, and then repeating 3 or 4 times.
How many sets and reps of step-ups should I do?
Chakoian loves doing step-ups for time, especially when doing the up-up-down-down version as part of a warm-up.
Try repeating for 40 to 60 seconds, resting for 20 to 30 seconds in between sets.
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Repeatability and validity of a standardised maximal step-up test for leg functiona diagnostic accuracy study.
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