The Step Up - Progress your single leg training

The Step Up 

Step ups are an underutilised tool. The unilateral component helps to strengthen legs individually, and allows hip and knee extension to occur concentrically in a simultaneous way with a greater range of motion.

Coaching tip:

1) Set up a box/bench to be around knee height.

2) Drive up through the front foot.

3) Have a slight lean of the torso.

 

Programming tip:

These can be a compound or accessory exercise. For them to be a compound, they should be loaded heavy, this can be done by a barbell instead of dumbbells.

Typical sets and reps:

Compound: 2-6e.s. x 2-4 sets

Accessory: 6-10e.s. x2-4 sets

However, this could easily be adjusted for different programming and sport specific needs.

 

Click Here For a video link on how to execute these exercises.