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Exercise 101: Step-Up Using Free Weights
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- Hold dumbbells in each hand or place a weighted bar on your upper back. ( Note : You can also do these without weights.)
- Keep your chest up and out while keeping your shoulders back. Stand in front of the bench or step with your feet shoulder-width apart.
- Step up with one leg placing the entire foot onto the step or bench.
- Keep your back straight and avoid leaning forward.
- Push yourself up using the leg that is on the step. Do not push-off with the leg that is on the floor.
- Extend your hip and knee and push your body upward placing the trailing foot onto the step.
- Step off the bench with the trailing leg.
- Try to place the trailing foot at least 12 inches behind the base of the step.
- Bring the lead foot off and place it next to the trailing foot.
- Stand in the starting position and step up with the opposite foot.
- Keep alternating legs throughout the exercise.
Repetitions, Sets, and Weight
Baechle TR, Earle RW. Essentials of Strength and Conditioning . 2nd ed. Champaign, IL: Human Kinetics; 2000.
Selecting and effectively using free weights. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-free-weights.pdf . Accessed May 17, 2012.
- Reviewer: Brian Randall, MD
- Review Date: 05/2012
- Update Date: 05/17/2012