How to Do
How to Do Step-Ups from the Side
No excessive tension in front of pelvis, hamstrings in the back of the upper thigh, and or calves.
Must be comfortable on one leg and foot.
Should be able to maintain level pelvic hips and keep feet straight on a stepper platform.
Beginning
Beginning Step-Ups from the Side
Set the stepper height so that your knee begins the stepping movement at 90 degrees.
Begin in a standing position that faces 90 degrees away from the front of the stepper.
Keep your core tight, shoulders back and chest high.
Movement
Step-Ups from the Side Movement
1. Brace your lower back, place your foot 90 degrees off center on the stepping platform/stepper.
2. Breathing out, step up with one leg until your knee is straight.
3. Breathing in, slowly return to the original position at the bottom of the stepper.
4. If you cannot perform movement without arching your lower back, reduce weight, and continue.
5. Progression: When you feel comfortable with this movement, and you can perform many repetitions in a row, add weight in the form of dumbbells, cables, bands, or barbells.
Benefits
Step-Ups from the Side Benefits
Improves strength and definition in the quadriceps front of the upper thigh.
Improves strength and definition in the back of the upper thigh.
Improves one-legged balance stability.
Improves lateral movement stability.
