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 HEIGHT1. Low2. Medium3. High DIRECTION OF MOVEMENT1. Reverse2. Side3. Forward LOADING IMPLEMENT1. Dumbbell2. Barbell (Back)3. Barbell (Front) If balance is an issue, use some support initially and…
When performing back barbell step-ups, find the proper step height first before playing with the load. Start with an empty bar and a low step position, and gradually raise the height until you find a position that is appropriate for you. Once you find the right height, you can gradually increase the load staying within…
You won’t find a better exercise for building the lower body than the squat. However, that doesn’t mean squats should be the only tool in your toolbox! Recently, single-leg training has been championed as a suitable alternative to bilateral squatting, with split squat and lunge variations being the go-to choices for folks seeking a break…
A common mistake during step-ups is pushing off with the non-working leg, either by extending the knee or ankle. To correct this, keep the knee locked, the ankle in dorsiflexion (toes up), and tap the floor with the heel only. I picked up this tip years ago from strength coach Charles Poliquin, who learned it…
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…