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Description

The step up is an effective and functional exercise for the entire leg musculature. The movement sequence is similar to climbing stairs. The exercise mainly trains the front of the thigh (quadriceps) and the buttocks (gluteus), but also the back of the thigh (hamstrings).

Exercise

Step Up Stairs

Type: Unilateral Rest: 150s Equipment: Körpergewicht

Tutorial

1

Stand hip-width apart in front of a staircase or other elevation.
2

Position your left foot on the step. Your left knee joint is bent at a 90° angle and your right leg remains stretched out on the floor. This is your starting position.
3

Push up from your left leg until your knee joint is fully extended. Place your right foot next to your left foot on the step. Exhale as you do so.
4

Step backwards onto the floor with your right foot until you are back in the starting position. Your left foot remains on the step and your left knee joint is bent 90° again. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.

Tip

Make sure that the box is not too high for you. Your hips should always remain horizontal and not tilt to one side. Engage your core muscles throughout the exercise and keep your back straight and upright.
Make sure that the entire sole of your foot rests on the step/raise and that your weight is evenly distributed on the sole of your foot.
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.

Muscle groups

Primary

Thigh (quadriceps)

Secondary

—

Tertiary

—

Equipment

Body weight

Description

Step Up Stairs

Tutorial

Muscle groups

Equipment

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Deine Privatsphäre auch.