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
Lateral
Type: Unilateral
Rest: 150s
Equipment: Bank, Multipresse
Tutorial
1
Position a box or weight bench in the center of a Smith Machine. Stand to the right of a box or weight bench and position the bar on your neck muscles.
2
Position your left foot on the box. Your left knee 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. Your right foot leaves the floor. Exhale as you do so.
4
Bend your left knee again until your right foot touches the floor again and you are in the starting position. Your left foot remains on the box 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 box and that your weight is evenly distributed on the sole of your foot.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
—
Tertiary
—
Equipment
Bench
Smith machine
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