Monday, September 28, 2009

Monday's Move of the Week

The Move: Step Ups

It’s always good to have something in your strength routine (or several things for that matter) that simulates something that you do in every day life. This is called a functional exercise: a movement that helps you do something better. Step ups are a great functional exercise because they mimic climbing up stairs as well as really target the gluteus maximus (the largest muscle in the body).

Muscles Worked: Gluts (butt), core (for stabilization)

How to:

  1. Start facing a bench or tall step
  2. Place one foot on the bench or tall step and then step up all the way up while squeezing the gluts and then step back into starting position and switch legs
  3. Switch legs and repeat

Trainer Tips:

  • Make sure that you get your entire foot on the bench and press through with your heel, not your toe. This will protect the knees as well as give your gluts the most bang for the buck
  • Try to keep your body as upright as possible with minimal forward lean…keep your abs in tight…that will help

Make ‘em harder: Add dumbbells to this move for more weight or do all the reps on one leg before switching.


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