How to Do
How to Do Lateral Step Up With Bicep Curl and Single Leg Balance
The lateral step up with bicep curl and single leg balance should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the lateral step up with bicep curl and single leg balance.
Beginning Lateral Step Up With Bicep Curl
1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
2. Activate core by drawing the belly button inwards and perform a pelvic floor contraction by tightening those muscles commonly used to stop the flow of urine.
Lateral Step Up With Bicep Curl Movement
1. Position feet shoulder width apart and pointing straight ahead.
2. Step sideways with one foot onto the bench or step, making sure the knee stays in good alignment.
3. In a simultaneous motion, step up and 'pick up' your hips on the opposite side as your step leg.
4. Hold swing leg in the air in triple flexion (at hips, knees, and ankles), and perform a bicep curl.
5. Step down backwards with the same technique of holding the hips level.
6. Keep the hips level at each side, and ensure that no rolling in occurs anywhere in the kinetic chain.
Lateral Step Up With Bicep Curl Benefits
The lateral step-up increases hip stability and stresses knee extension in the most mechanically demanding region, providing unilateral leg strength for greater balance and reducing deficiencies that limit bilateral leg strength.
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