If you want to develop your lower body muscles, the step-up workout is a simple way to achieve that. This simple exercise involves repeatedly stepping onto a box or any raised surface. The exciting aspect is that you can do this exercise anywhere – from hotel rooms to the home. You only need an elevated surface that is approximately knee-high and has a flat top.
Dumbbell Step-ups
This step-up variation is beneficial for building the leg muscles. You will have to use weights for this work; speed is not essential here.
How to do it: Grab a dumbbell with each hand and hold them by your sides. Next, place your foot (right) on the elevated surface. Step up after leaning forward and get on the box, ensuring that your knee aligns with your second toe. Next, step back using your left foot. Consider doing 12 repetitions with the same leg rather than alternating with each repetition. This way, you provide enough challenge to the leg muscles before you alternate.
Aerobic Steps
You probably know those climbing stairs gives you some sort of cardio workout. The same thing happens when you do aerobic steps. Each step up you do challenges your leg muscles, thereby strengthening them. To increase the challenge, you can increase the step frequency. You should concentrate on speed for this workout, and no weights are required.
How to do it: Place your foot (right) on the elevated surface and lean forward. Next, step onto the surface with both of your feet. Then, step onto the ground with your right foot. After that, step back using your left foot. Repeat the process using your left foot and then your right foot. Switch foot with each repetition.
Lateral Step-ups
This step-up variation is designed to work different sections of your leg, including the adductor muscles found within the inner thigh. Unlike conventional steps that begin behind the elevated surface, this variation starts from an angle.
How to do it: Stand by the left side of the elevated surface rather than behind the box. Place your foot (right) on the box, ensuring that there is sufficient space for your left foot. Next, step onto the raised surface to the side with both feet. Next, step back onto the floor using your left leg.
Goblet Step-ups
You will need a dumbbell or kettlebell to perform this variation of steps. Grab the kettlebell by the sides of its handles and hold it was facing your chest, much like you would hold a goblet. If you have a dumbbell, grab it at its upper section, ensuring the weight is vertical.
How to do it: With the weight in position (Goblet style), place your foot (right) on the elevated surface. Step onto the surface using your left foot. Next, step back onto the ground with your left foot. Repeat the process ten times and then switch legs.
Explosive Step-ups
This variation will be especially beneficial for athletes who do fast-paced sports like sprinting and basketball. It helps to enhance power and speed.
How to do it: You will need boxes or elevated surfaces of various heights for this workout. Start with a box that is below your knee height. Place your foot (right) on the elevated surface and lean forward. Step onto the surface, doing so as quickly as you can. Next, jump onto the ground using your right leg and step back onto the surface using your left leg. Repeat the process ten times and then switch to the left leg. To give your legs more challenge, gradually increase the box’s height and try jumping higher with each repetition.