Elite Physique The New Science of Building a Better Body

Step-Up
STEP-UPS
The step-up allows for a wide range of loading depending on the height of the box.
Since the exercise virtually eliminates the eccentric phase, it can be performed with a
high frequency because it causes minimal muscle soreness.
HOW TO DO IT
1. Stand with your left foot flat on a box or step
and your right foot on the floor behind it while
holding a weight down at your side in your
right hand (see figure a).
2. Push through the heel of the left foot to lift
yourself up until it is straight and the foot of
the trailing leg is alongside of it (see figure b).
3. Without putting any weight on the trailing leg,
lower it back to the floor.
4. Perform all your reps, then switch sides and
repeat the set.
ADVANTAGES
• The step-up strengthens and builds the thighs
and glutes with minimal eccentric stress or
low back strain.
• It is an excellent option for tall people or
those with long legs who can’t perform a full
squat with proper form.
a
COACHING CUES
• Do not push off with the toes of the trailing
leg. The forward leg should do all the work.
• A lower step—6 to 12 inches (15-30 cm)—is
plenty for shorter, heavier, or less experienced
people. Younger, taller, and better trained
athletes can start with 18 inches (45 cm)
and work up to 24 inches (60 cm).
• You can increase step height or increase
load, but it rarely makes sense to do both at
the same time.
• The loading options are the same as for
the reverse lunge, although for strength and
muscle development in the most advanced
athletes, holding a dumbbell or kettlebell in
each hand is often the best choice.
b
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