Tone the buttocks simulating the ascent and descent from a step: how the step up works and which trivial errors can compromise its effectiveness.
The step up is a resistance exercise that has as its main objective the toning of the buttocks and quadriceps, optimally stimulating different muscle groups and allowing them to achieve balance, coordination and tone.
To carry out a series of step ups it is not necessary to equip yourself with special equipment, in fact the movement required simulates the action of going up and down from a step: you can use a special stepper like those found in the gym, or lean on a common step or, alternatively, take advantage of the benches of the nearest park.
It is an apparently simple exercise, in fact, to execute it is necessary to respect some basic rules that help to obtain better results and, above all, remove the risk of getting muscle strains or real tears.
By performing a step up in a precise way, it is possible to work the large gluteus, the gluteus medius and the adductors at the hip, the ischio-crural muscles that are part of the back of the thigh, the abdominals and also the muscles of the calves : the latter are involved in the movement that has the function of stabilizing the ankle. Furthermore, in order for the execution to be effectively functional, it is important that the rise used is at least at the level of the knee height. Furthermore, by increasing the height of the step there is also an increase in the level of difficulty and an increase in the contraction of the large buttock.
As mentioned, to correctly execute a series of steps up it is important to choose a support that is not lower than your knee. To make the exercise more challenging, moreover, it is possible to obtain dumbbells, unilateral or bilateral, or a barbell to hold on the shoulders, as well as anklets or kettlebells. The correct execution procedure is as follows …
- You position yourself in front of the stepper or the step, keeping your legs apart so as to reach the opening of your shoulders, keeping your back straight, your chest out and your abs in tension;
- Bring one foot on the step, resting the sole of the foot entirely;
- Go up without immediately placing the other foot, keeping it in balance for a few moments and bringing the knee up;
- Descend with the foot opposite to the one who made the climb.
In order to obtain visible results, obviously exercising consistently, it is preferable to perform up to five sets of exercises each consisting of ten repetitions per leg, distancing the series by a few minutes.
Errors to avoid
A correct execution of the step up can be compromised by a series of trivial errors, which, however, can make the efforts made vain …
- Do not keep a steady pace during training;
- Do not place the entire sole of the foot on the step;
- Do not contract the buttocks;
- Do not hold a correct position of the leg resting on the step, pushing the knee beyond the tip of the foot and not forming an angle of 90 degrees;
- Carry the weight not on the leg resting on the step but on the support leg, avoiding that the gluteus should contract and work optimally.