9 Stepup Variations for Leg Power and strength

 

Power Step Up 1 Leg

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TFW Explosive Box Step Up

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Super Stepup Workout

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How To PROPERLY Perform Step Ups | 3 Muscle Gain Variations Included

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16 Different Ways to Step Up

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9 Stepup Variations for Leg Strength and Power AEROBIC STEPUPS. You can use the stepup as a form of cardio in the same way you’d use stairs. In fact, performing this GOBLET STEPUPS. This variation is similar to the dumbbell stepup, but you hold a kettlebell or dumbbell in front of your LATERAL. 9 Stepup Variations for Leg Strength and Power August 2, 2019 Dr.BTZ The stepup, a simple leg exercise performed by stepping up onto an elevated surface like a bench or box, can take on very different forms depending on your fitness goal.

Simply step up onto the bench with one leg and step back down again; You can either alternate legs or finish all listed repetitions on one leg before moving on; Variations: Step-Up with Knee Lift (center picture) Perform a regular step-up and then lift your opposite leg as seen in. Raise top leg all the way up towards the sky, followed by the other, so your body forms a 90-degree angle. Return second leg to mat, followed by first leg.

Mermaid Crunch (Left Side). I like to train stepup strength for 3 to 5 sets of 5 to 10 reps per side. Do 1 set every 2 minutes. Either alternate legs each rep or do all your reps on one side before switching. You can incorporate step ups as a part of your leg workout: pick 1-4 different variations of step ups and focus only on those.

3 sets and 8 to 16 repetitions per set is a good range to build both strength and size. Train hard, stay safe. The truth is that the step-up, and its many variations, is a versatile lower-body exercise that can be used for rehabilitation, structural balance, body composition training and high-performance athletic fitness. the strength of the quadriceps and hamstrings on the right leg should be equal to the strength of those muscles on the left leg.

Main Areas Targeted: Quadriceps (emphasized with feet lower on platform and closer together), glutes and hamstrings (emphasized with feet higher and wider on platform) Strengths: The leg press is a closed-kinetic-chain exercise, which simply means your feet are planted rather than free. A closed chain provides for a stronger base of power without as much shearing force on the knee joint. Step up on to an elevated surface with one leg, trying to get as deep of a bend in the knee as possible. Try to use as little momentum as you can, and emphasize strength and control.

In the video, I show several assisted variations of this exercise before showing the full version. A lot of confusion exists in the fields of strength and conditioning and physical therapy about single leg exercises. I often see the terms step-up, step down and 1 leg squat used almost interchangeably in the literature.

I also think many coaches think these three exercises are similar. The truth is that all three share similar movement patterns yet the three are distinctly different.

List of related literature:

Thomas, M., Fiatarone, M., Fielding, R. Leg Power in Young Women: Relationship to Body Composition, Strength, and Function.

“Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book” by HSS, JeMe Cioppa-Mosca, Janet B. Cahill, Carmen Young Tucker, John Cavanaugh, Aviva L. Wolff, Deborah Corradi-Scalise, Holly B. Rudnick
from Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book
by HSS, JeMe Cioppa-Mosca, et. al.
Elsevier Health Sciences, 2006

Leg extensor power could be a very important measurement in sports as well as in rehabilitation because power is more relevant for time-dependent/timecritical activities than strength.

“DeLisa's Physical Medicine and Rehabilitation: Principles and Practice” by Walter R. Frontera, Joel A. DeLisa, Bruce M. Gans, Lawrence R. Robinson
from DeLisa’s Physical Medicine and Rehabilitation: Principles and Practice
by Walter R. Frontera, Joel A. DeLisa, et. al.
Wolters Kluwer Health, 2019

This concept has been supported throughout the literature as muscular strength has been correlated to greater rate of force development (RFD), power, jumping, sprinting, change of direction, sport-specific skills, and postactivation potentiation (PAP) magnitude (Suchomel et al., 2016b).

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

Lunging and step­up exercises will develop high levels of strength on each leg, correct imbalance and challenge your stability.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

Atkinson G, Greeves J, Reilly T, Cable T. Day-to-day and circadian variability of leg strength measured with the LIDO isokinetic dynamometer.

“Sports Endocrinology” by Michelle P. Warren, Naama W. Constantini
from Sports Endocrinology
by Michelle P. Warren, Naama W. Constantini
Humana Press, 2000

J Strength Cond Res 23(1):231–236 Myer GD, Ford KR, Brent JL, Hewett TE (2006a) The effects of plyometric vs. dynamic stabilization and balance training on power, balance, and landing force in female athletes.

“Sports Injuries and Prevention” by Kazuyuki Kanosue, Tetsuya Ogawa, Mako Fukano, Toru Fukubayashi
from Sports Injuries and Prevention
by Kazuyuki Kanosue, Tetsuya Ogawa, et. al.
Springer Japan, 2015

Milos unique form of strength training employed the power of the whole body and all three types of strength.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
by Tom Bisio
Atria Books, 2009

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Cormie, P., McCaulley, G.O. and McBride, J.M. (2007a) Power versus strength-power jump squat training: influence on the load-power relationship.

“Sports Rehabilitation and Injury Prevention” by Paul Comfort, Earle Abrahamson
from Sports Rehabilitation and Injury Prevention
by Paul Comfort, Earle Abrahamson
Wiley, 2010

Strength, power and endurance should be compared with the unaffected leg.

“A System of Orthopaedic Medicine E-Book” by Ludwig Ombregt
from A System of Orthopaedic Medicine E-Book
by Ludwig Ombregt
Elsevier Health Sciences, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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20 comments

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  • Thank you very much for showing all the exercises…. Really wonderful and motivational…But please explain in details about each movement…I know these movements are not easy as it seems….I need your help to explain it….

  • Impressionante!
    Tudo anotado para próxima série de exercícios
    Obrigada por sua atenção e empenho em ensinar estes maravilhosos exercícios e alongamentos

  • i really like the fresh stuff u deliver but pretty much all these step ups come from ur back leg/foot which is the number one mistake in doing step ups

  • Hey there. I recently came across your channel when I was looking for some animal movements. I love your style of training and there not many channels out there in YouTube specially when it’s comes to movement or functional training which I really love. I love the creativity. Anyway keep up the good work ������

  • I’ve seen some trainers have their clients use the step up exercise, but instead of having that back leg hanging out and relaxed, they drive it up into a knee up. In my opinion this takes the focus off the step up leg and puts it on the leg that is coming up into that knee up and I find that it makes the exercise less effective. What do you guys think?

  • I find that when I step-ups I fart a lot. And that is no joke to my training partner who gets mad at me and starts throwing stuff around. What do you recommend?

  • New subscriber here! I’ve been following your podcasts and now following your YouTube channel. Thanks for helping this 61 year old buff Grandma get better results in the gym!!! You guys are awesome!

  • Holly shit you get on your knees and hover like a wizard and now you expect us to do that? How many grams of fairy dust do I have to eat first?

  • exactly what I was looking for! something I can do at home and looks like it’ll put on a good burn (forgot squats with the dumbbells though, also something I do from time to time at home)

  • The reverse step-up at 3:19 is excellent. Its effect on the VMO is similar to a sissy squat without the excess patellar strain. I like doing this off a decline sometimes.

  • awesome man, great videos all the time. I really learn alot from your channel, lots of great technical stuff that my regular training media does NOT cover. I am considering switching to your program soon.. thanks again!!

  • I broke my knee a few years ago and lunges are very painful for me. I came here cause I was told step ups might be a good alternative. Do I need a box that high or is there a way I can modify that so not to mug too much strain on my knee?

  • I freaking love the Ultimate Arms trailer video. Give me the chills every single time. Love the program as well! Thank you Jeff!:)

  • He is genius my stupid trainer only interested in loading weight which I m not comfortable so i don’t like leg day but after watching Jeff I am excited for leg day problem for allsolution name atlean X.com

  • How about this. Get off the goddamn couch and get your ass to the gym or to a place where you can workout stop watching these goddamn videos and start doing something. LET’S GO!!!!

  • Hi, Jeff. What’s your opinion on splitting training for the legs, such as quads + triceps on one day and hamstrings + biceps on another?

  • I have been watching many of your videos and would be safe to say that it has been enlightening to hear the way you have included the science behind them. Keep up the good work

  • Awesome video guys! After three back surgeries I switched from heavy squats to these types of step ups. For maintaining mass, I’ve been tuning it up by utilizing a dip belt attached to a cable machine, pulling me slightly forward but with the weight on my hips. I took this from an article I read in the 80’s about a Bulgarian Olympic Team that used these with heavy bars stepping up on a cinder block but with high reps. Reebok step with three risers does the trick for 20-30 reps per leg or try the 10x10x10 method. Unbelievable pump. Like the guy in the dark shirt said, you see too many people trying to do these with a riser that’s too high.

  • Hey Jeff! I’ve heard a lot about slow twitch and fast twitch muscles and I want to be able to increase my explosiveness I’m my legs as well as keep my endurance I have in them to run distances. Is that possible or can I only have one or the other?

    Thanks!!

  • Ok good exercise but how does one progress? Hold dumbbells, wear a weighted vest? No other exercise isolates your quads like leg extensions. It just got a bad rap because morons lift on them beyond their capabilities and injure themselves. While using a lot of swinging momentum.