Will You 'Step-Up' To The Challenge?!
There are SO many reasons why I love this exercise, which I share below, but let’s start with proper form [which you can watch a 30sec demo video about here]:
Doing these at home?
If you’re using a (sturdy - hint, hint) chair, put it against a wall so it stays put
If you don’t have a sturdy chair, you can use a staircase! You can even use the 2nd step up from the bottom for some extra height ;-)
No matter where you’re doing these:
Keep your heel connected - avoid letting it hang off the edge OR letting all the weight shift into the front of your foot
Control the movement! The leg stepping up should do most of the work - not the calf of the other leg ;-)
The “best” height for the step varies depending on a person’s height, but to target the backside of the leg more than the quads, make sure the step is high enough that when you step up your knee lifts higher than your hip
PRO TIP: for an extra booty burn, I hinge my hips a little extra (spine stays straight, but shoulders lean forward over quads) when I step, then I bring my torso more upright as I stand
Now here are 4 reasons why you should incorporate them into your routine:
Stairs are a fact of life, so keeping this exercise in rotation is a great way to preserve/extend our independence as we age.
I’ve found that they can be a more joint friendly option (than something like squats) for clients with knee and hip issues.
They’re a great movement for improving performance - want better balance? to run faster? to jump higher? You get where I’m going with this lol.
They can be done bodyweight and at a quicker pace for more of a cardio conditioning effect; or they can be done with heavy weight and at a controlled pace to really get those muscles burning and build strength.
If you have any questions, doesn’t hesitate to ask me!
