Single Leg Step up Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Gastrocnemius, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Step-Up
How to: Single Leg Step up
- Start by standing in front of a step or platform.
- Place one foot on the step, ensuring it is flat and stable.
- Push through the heel of the foot on the step to lift your body upward.
- Bring the opposite knee up towards your chest as you step up.
- Lower yourself back down by bending the knee of the foot on the step, returning to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Not fully extending the hip at the top of the movement.
- Letting the foot on the step roll inward or outward.
- Rounding the back or leaning too far forward.
Modifications
- Use a lower step if balance is an issue.
- Perform the exercise next to a wall for additional support.
Tips
- Ensure the knee does not extend past the toes during the step.
- Use a sturdy bench or step to perform the exercise safely.
- Keep your core engaged throughout the movement.
Single Leg Step up Alternatives
Tags
legs
strength
balance
bodyweight
glutes
quadriceps