Step-ups are a staple exercise for the lower body. Start off with your body weight and a low step, and work your way through the following progressions:
STEP HEIGHT
1. Low
2. Medium
3. High
DIRECTION OF MOVEMENT
1. Reverse
2. Side
3. Forward
LOADING IMPLEMENT
1. Dumbbell
2. Barbell (Back)
3. Barbell (Front)
If balance is an issue, use some support initially and wean off over time.
To maintain a more upright posture, elevate the step heel with a squat wedge. Iron Bull Strength makes the best one on the market.
For more details, check out Step-Ups Develop Muscular Legs.
The Ultimate Forearm Blueprint: Wrist Curls, Wrist Rollers & Grip Strength
Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
The Ultimate Pull-Up Blueprint
Pull-ups are the deadlift of the upper body—but most lifters never program them with the same attention they give their major lifts. Learn how to master proper technique, progress from zero reps to weighted pull-ups, periodize your grip, protect your joints and use Swissies-SP handles to expand your training options.
Periodization vs. Programming: Are Researchers Testing the Right Thing?
Discover why many resistance training studies may not actually be testing periodization. Learn the difference between programming and periodization.
follow
Error: No feed with the ID 2 found.
Please go to the Instagram Feed settings page to create a feed.