Power Step Up 1 Leg
Video taken from the channel: YST Exercises
Leg Workout (ATHLETIC GAINS!)
Video taken from the channel: ATHLEAN-X™
Video taken from the channel: Mind Pump TV
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
Video taken from the channel: Colossus Fitness
16 Different Ways to Step Up
Video taken from the channel: VAHVA Fitness
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:
|from Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book|
|from DeLisa’s Physical Medicine and Rehabilitation: Principles and Practice|
|from Advanced Strength and Conditioning: An Evidence-based Approach|
|from Strength and Conditioning for Endurance Running|
|from Sports Endocrinology|
|from Sports Injuries and Prevention|
|from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior|
|from Fitness Instructor Training Guide|
|from Sports Rehabilitation and Injury Prevention|
|from A System of Orthopaedic Medicine E-Book|