The step-up exercise, a functional, strength-training movement, mimics walking up stairs or stepping up onto an elevated platform.
The exercise also improves core strength and stability. Always monitor your foot, ankle and knee position. The dumbbell step-up is a great exercise for developing unilateral functional leg strength.
Step 4. This is a good exercise to progress from step ups yet before lunges, as it teaches proper ankle, knee, and hip joint mechanics under load while in a stationary movement. Simply by adding step-ups between sets when weight training to keep your heart rate high will increase your calorie burn.
NL Super tof dat je een kijkje kwam nemen, ik hoop dat je ervan genoten hebt! The first exercise is step-ups. Stand with dumbbells grasped to sides facing side of bench. Refer to the illustration and instructions above for how to perform this exercise correctly. The result is that you improve the symmetry of your leg musculature.
ღ Heb je nou vragen of hulp nodig rondom je training, voeding, mindset struggles of je herstel? Dumbbell Step-Downs – Done with one leg at a time (typically laterally) and keeping the working leg stays on the bench throughout the set. April 21, 2017 Jason Harrington WOD No Comments Dumbbell Hang Cluster, Dumbbell Step-Ups, Dumbbell Thrusters, Prowler Push, Step-Ups. Refer to the illustration and instructions above for how to perform this exercise correctly. Place foot of first leg on bench. You take the bar (or dumbbells), put it on your shoulders in the high bar position, and step up on a bench with one leg. Set up for the dumbbell step up by choosing a pair of dumbbells and holding them down at your sides. See also the barbell step-up. Place one foot flat on the bench with the upper leg angled out a few degrees. Movement: Keeping the back leg straight, drive upwards through the forward leg and gently place your off-leg onto the bench. but this is kind of what I do to improve strength in my lower body right now. Benefits of Step Ups. Dumbbell step-up video Try this dumbbell step-up exercise during your next lower-body workout for maximal glute gains, improved stability and increased strength.
Dumbbell Box Step-Ups. Execution. Stand up straight in front of a flat bench or other raised platform. This is the starting position.
3 Sets Lateral step ups high with dumbbell – 8-12 reps 3 Sets forward step ups high with dumbbell – 8-12 reps . Improve Symmetry & Balance. If you choose to use dumbbells, hold a dumbbell in either hand and let hang by your side. Bring the other leg all the way up into a 90-degree angle, stepping back down to the floor with the 90-degree-angle leg, switching legs the next time you step up. A December 2012 paper in the Journal of Strength and Conditioning Research evaluated the muscle activation caused by several variations.