The step up is an exceptional exercise for simplicity and effectiveness.
If you were a competitive athlete once, you should remember the doctor’s visit at the beginning of the season in which, to increase your heart rate, they made you get on and off quickly by a wooden box. Surely in the case of many “athletes” the technique was what it was, but you would find an easier and safer system to increase the beats?
After all, running requires space, stationary bikes and treadmills have a cost and a squat with a barbell can be tricky to learn but a step up can be performed into 2 square meters with a simple rise. In addition to this:
- it involves major muscle groups such as glutes and quadriceps;
- the weight of your body is often a sufficient load;
- it improves balance and coordination.
In this article I am explaining how you can use this exercise to train your leg muscles.
But before you do so, you should warm-up with the two exercises of this article. Once you have mobilized the lumbar spine you can try the Step Up by following the progression below according to your strength level.
1-Step Up with Loop Bands® (deloading)
(If you have a training partner, perform the same exercise by making you hold your hands by the partner in front of you. If you are training by yourself, just go on as follows).
Start making the climb on the step as shown in the video. Avoid pulling too much the band and leaning backwards.
2-Bodyweight Step Up
Before adding any overload or a destabilizing element, make sure you can properly perform the exercise bodyweight taking care not to make these mistakes:
.Raising the heel (of the foot resting on the step)
.moving the knee (the foot resting on the step) beyond the toe
.leaning with the body forward
To avoid this errors, while making the step up, imagine a picture of a wire connected on your head. The wire should “pull” you upward, not forward.
In the final position be sure to extend your hip and your knee in the correct way because too often, rushing in, you find yourself to complete the latest repetitions reducing the range of motion.
3-Step Up with Loop Bands®
Finally you can try the version with Loop Bands® so you can apply the same rules of the previous exercise. The band in this case reduces the stability and represents an additional load that puts more emphasis on the work of the glutes or of the quadriceps, depending on its inclination.
The height of the step is an important parameter since, the higher it is, the greater the effort is required. We trainer always give a reference height wich allows to have a knee flexion angle of about 90 ° (once the foot is resting on the box).
For one person tall 175cm this height is about 30 cm.
In any case it is a rough indication which should be evaluated from time to time depending on possible problems at the knee and on its level of mobility (if you do not make compensation during exercise, you can safely double the height).
As always, start softly (ie with minimal raises), especially if you have had knee problems and do not hesitate to contact a Loop Band Trainer to book a training session and evaluate with him the most suitable height for you and the progression to follow.
Did you like these exercises?
Would you have ever said that a simple Loop Band may be so effective? If you want to discover the thousands of uses permitted by this tool, subscribe to one of our specialisation courses for personal trainer and enthusiasts.
Articolo di Andrea Boaretto – fondatore di Fit Point
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