"Step Up" for the booty
November 23, 2009
The step up is an excellent movement for the quads, glutes, and hamstrings. It can be done quickly as a plyometric exercise, or slower for a more controlled leg exercise. If you have not done the exercise before, then begin it slowly so you are comfortable and balanced.
The step up should start with the entire foot placed on top of the bench. Have the grounded foot about 6 inches from the bench. This is optimal distance that will allow the legs to perform exercise at a rapid pace.
Press down and extend the right leg so it straightens. The leg should have a slight bend in the knee when standing on top of the bench. On the descent, bend the right leg so the left foot can rebound off the ground immediately springing the body up on top of the bench again.
The exercise is repeated quickly. Keep the left foot close to the bench so the movement is executed safely. Focus on a spot in front of you to keep your eyes on, this will help with balance and allow you to move fast.
Repeat this 10-20 times on each side. Rest for 1-2 minutes in between so the heart rate can return to slightly above normal. Do this for three sets. As you get stronger, you may increase the repetitons to 20-30.
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