Step-ups are an awesome and very beneficial exercise when performed correctly. Unfortunately, most people make key errors that render the exercise much less effective. I have a solution!
Potential Solutions:
- When you are performing step-ups, the leg that is elevated on the surface should be doing most of the work. Many people cheat by pushing off with their back foot (usually toes), and this makes the exercise MUCH less effective.
- One trick I find really helps, and something I’ve been using for years, is to pick up your toes of the supporting leg, and do not allow them to touch the bottom of your shoe/floor for the duration of the exercise. This makes it a lot tougher to cheat with the supporting leg, and forces the planted/elevated leg to do most of the work.
- 🥚🥚 I like to have people imagine a raw uncooked egg is on the floor, and you want to touch the ‘’egg’’ so lightly that it will not crack/make a mess. This helps reinforce the controlled lowering versus mindlessly dropping down. Many people are guilty of this.
- On the foot of the planted/elevated leg, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the surface.
What are some of your favorite cues for step-ups?
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