{"id":8216,"date":"2021-11-17T19:40:09","date_gmt":"2021-11-17T19:40:09","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8216"},"modified":"2021-11-17T19:53:01","modified_gmt":"2021-11-17T19:53:01","slug":"step-ups-form-fix","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/step-ups-form-fix\/","title":{"rendered":"Step-Ups: Form Fix"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Step-Ups: Form Fix\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/y3RjmmXw_1U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Potential Solutions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>One trick I find really helps, and something I\u2019ve 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.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\ud83e\udd5a\ud83e\udd5a I like to have people imagine a raw uncooked egg is on the floor, and you want to touch the \u2018\u2019egg\u2019\u2019 so lightly that it will not crack\/make a mess.\u2063 This helps reinforce the controlled lowering versus mindlessly dropping down. Many people are guilty of this. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063\u2063\u2063  <\/li><\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">What are some of your favorite cues for step-ups?<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7438\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 32 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. \u2063\u2063 \u2063\u2063 One trick I find really helps, and something I\u2019ve 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.\u2063\u2063 \u2063\u2063 \ud83e\udd5a\ud83e\udd5a I like to have people imagine a raw uncooked egg is on the floor, and you want to touch the \u2018\u2019egg\u2019\u2019 so lightly that it will not crack\/make a mess.\u2063 This helps reinforce the controlled lowering versus mindlessly dropping down. Many people are guilty of this. \u2063\u2063 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.\u2063\u2063\u2063\u2063\u2063\u2063 What are some of your favorite cues for step-ups? Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 32 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,435,847,34,851,26,592,699,753],"tags":[1102,500,811,436,962,446,932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,1221,1219,901,902,905,904,899,906,900,903,958,960,891,957,959,890,956,955,1377,1378,1379,1380,1373,1374,1387,1388,1389,1375,1376,484,1106,280,923,278,920,279,907,482,913,481,921,483,480,65,910,911,347,922,931,384,898,930,934,479,667,635,954,353,621,281,1382,1381,1383,1385,620,1372,1384,1386,1423,963,1390,695,1421,1422,808,671,670,1424],"class_list":["post-8216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-foot-strengthening","category-form-tips","category-glute-exercises","category-home-workouts","category-lower-body-exercises","category-minimal-equipment","category-quad-exercises","category-running-exercises","tag-arch-support-exercises-for-runners","tag-athlete-training","tag-athletic-training","tag-balance-training","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-feet-strengthening-exercises-for-runners","tag-best-foot-strengthening-exercises-for-runners","tag-best-glute-building-exercise","tag-best-glute-building-exercises","tag-best-glute-building-workout","tag-best-glute-building-workouts","tag-best-glute-exercise","tag-best-glute-exercises","tag-best-glute-workout","tag-best-glute-workouts","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-quad-building-exercise","tag-best-quad-building-exercises","tag-best-quad-building-workout","tag-best-quad-building-workouts","tag-best-quad-exercise","tag-best-quad-exercises","tag-best-quad-strengthening-exercise","tag-best-quad-strengthening-exercise-for-athletes","tag-best-quad-strengthening-exercise-for-runners","tag-best-quad-workout","tag-best-quad-workouts","tag-booty-building","tag-booty-exercise","tag-booty-exercises","tag-booty-strengthening","tag-booty-training","tag-booty-workout","tag-booty-workouts","tag-butt-building","tag-butt-exercise","tag-butt-exercises","tag-butt-workout","tag-butt-workouts","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-medius-exercise","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-home-workout","tag-home-workouts","tag-minimal-equipment","tag-minimal-equipment-workout","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-strengthening","tag-quad-training","tag-quad-training-for-athletes","tag-quad-training-for-runners","tag-quad-workout","tag-quad-workouts","tag-quad-workouts-for-athletes","tag-quad-workouts-for-runners","tag-sport-training","tag-stability-training-for-athletes","tag-stability-training-for-runners","tag-step-downs","tag-step-up","tag-step-up-form","tag-step-ups","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-an-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Step-Ups: Form Fix - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Step-ups are an awesome and very beneficial exercise when performed correctly. 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