Lateral step ups with rotation

STRENGTH

Benefits:

  • Improves strength/definition in Quadriceps/front of the upper thigh.
  • Improves strength/definition in Hamstrings/back of the upper thigh.
  • Improves one-legged balance/stability.
  • Improves lateral movement/stability.


Pre-Requisites:

  • No excessive tension in front of pelvis, hamstrings/back of the upper thigh, and/or calves.
  • Must be comfortable on one leg/foot.


Preparation:

  • Set the stepper height so that your knee begins the stepping movement at 90 degrees.
  • Begin in a standing position that faces 140 degrees awayfrom the front of the stepper.
  • Keep your core tight, shoulders back and chest high.


How to Do:

  1. Brace your lower back, place foot (from a position 140 degrees off center) on stepping platform/stepper.
  2. Breathing out, step up (while turning forward) with one leg until knee is straight.
  3. Breathing in, slowly return to the original position at the bottom of the stepper facing 140 degrees off center.
  4. If you cannot perform movement without arching your lower back, reduce weight and continue.


Progression:

  • When you feel comfortable with this movement, and you are able to perform many repetitions in a row, add weight in the form of dumbbells, cables, bands, barbell.


Progression Considerations:

  • Should be able to maintain level pelvis/hips and keep foot straight on stepper/platform.
  • Twist more or less than 140 degrees based on quality of movement.

AS FEATURED IN

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