The Underrated Power of the Step-up
If I laid forth an exercise that trains stability, glute strength, core integration, works more than one plane of motion, can be metabolic, AND is highly scaleable to any fitness level what would you think? That would be pretty great right? The truth is such an exercise exists if we are able to take the time to just look at what is in front of us!
That “magical” exercise is the step-up! Do you feel let down? You shouldn’t, the step-ups are probably the BEST exercise that most people just don’t perform with great intent and miss the great ability that step-ups have to develop so many functional fitness qualities.
It probably largely goes to when people think of step-ups they go in their heads to those horrible aerobics classes where it looks like more of a dance than a strength move. Well, those types of step-ups are, but a well performed step-up can be one of the best movements you can have in your training programs.
Scalable
Unlike many other “great” exercises most people talk about, step-ups have so many levels. You can make them rather stable and decrease the intensity or make them highly advanced where we accentuate all that step-ups have to offer. We have to realize all the variables in play when we are speaking about optimizing the step-ups.
Height of Step
Probably the most obvious is the height of step that is used. Most coaches tend to default to a bench designed for a bench press. The problem is that such benches aren’t designed for step-ups and they are often far too high for most people. Because they are not designed for step-ups, many are too cushioned so they are far too unstable for clients to perform step-ups correctly.
We want a firm platform and have varying heights of step. So many people are astonished at how low of a step one uses at first when they perform step-ups the correct manner. Realize that height of step is a big part of the intensity fo the exercise.
Direction of Step
Like lunges, step-ups have direction to them and where we position our body in relation to the step can alter the intensity of the movement. Standing directly behind with one foot up on the step is the baseline. It is our most stable position and carries a lot of commonality with a single leg hip bridge, but we are navigating gravity way more.
So? Our ability to create force and resist force at the same time is a key attribute of functional training. That is why we want to perform most of our strength training standing not lying down! However, if we change to a lateral position or crossing the leg over, we can greatly change how much we are resisting as we are producing force.
Load Placement
A key and powerful concept in our DVRT (Dynamic Variable Resistance Training) system is how we manipulate load position to create not jut load on the body, but the need to work in the different planes of motion. Coaches tend tithing that the foundational term of strength training (progressive overload) is about simply adding more weight, but that isn’t the case.
All the text books actually speak about progressive overload being about adding more “stress” to the body. Stress can come in many forms (some we have already discussed such as height and direction of step), but how we manipulate load position is a highly effective way of changing intensity and challenging stability and strength at the same time.
In this month’s Metabolic Stability, physical therapist, Jessica Bento, and I break down some of these qualities so you can start to see the huge value that step-ups offer and how they will become a favorite exercise of yours to deliver on your clients goals!
Recommended Products
Josh Henkin, CSCS is an international presenter on the topics of functional fitness, performance, and post-rehabilitation. Don't miss his and physical therapist Jessica Bento's brand new DVRT Movement and Strength Online Courses HERE.