When performing step-ups for the first time, start with a dumbbell side step-up on a low step. Over time, increase the range of motion by transitioning to a forward step-up and gradually raising the step height as strength improves. The greater the range of motion, the more muscle you recruit. In general, a higher step engages the hamstrings and glutes more.
Finding the Right Step Height
Proper form should determine the step height. Follow these guidelines:
- Avoid pushing off with the opposite (non-working) leg.
- Keep the trunk as vertical as possible.
- Ensure the working knee tracks over the middle toes.
Progressively raise the step height until form deteriorates, then lower it by one level. This is your ideal starting point.
Equipment Recommendations
You can use aerobic steps or plyometric boxes, but for maximum adjustability, the C-206 Leg Platform by Atlantis is one of the best options. It allows for height adjustments from 10 to 34 inches in 2-inch increments, making it ideal for different strength levels. This is the unit we use in our training facility and highly recommend.
