Stepups serve to develop the extensors of the hip. This is a key exercise to protect the hamstrings! The “Low” and “High” versions of the exercise refer to the height of the box. The “3-Direction Step-Up” routine is included to further emphasize adductors and abductor strength, combining all 3 step up movements (i.e. forward, lateral, and crossover)
High or Low Box Stepup/ Forward Stepup Mechanics
- High Box: Use an 18 inch box or bench; Low Box: Use a 12-15 inch box or bench
- Step one foot up onto the box or bench
- Push the body upward until the pushing leg is FULLY EXTENDED at the hip, knee and ankle
- The trail leg should hang slightly off the box
- Without switching legs, lower back down until the free leg touches the ground with the toe
- High Box: Repeat on same leg; Low Box: Repeat on opposite leg, alternating reps at a tempo of 1 sec/rep
- The emphasis is on the leg on the box. Do not use the trail leg to push off the ground
- Keep the upper body erect, eyes focused straight ahead.
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Lateral Stepup Mechanics
- Use a 12-15 inch box or bench
- The exercise is the same as the low box step-up, except initiate the movement from the side of the box
- Keep the hips square to the front throughout the entire movement
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Crossover Stepup Mechanics
- Use a 12-15 inch box or bench
- The exercise is the same as the lateral step-up, except initiate the movement with the outside foot (crossed in front of the trail leg)
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