Step-up exercise: 5 reasons why you should do this exercise every day

If you want to work your butt and legs, find a box, and learn the correct way to do step-up exercises. Step-ups are a compound lower body exercise performed by stepping onto an elevated surface such as a box or step. These exercises work the glutes, adductors, hamstrings, quadriceps, core, and calves. It can also help increase stability and reduce muscle imbalances between the legs by working the legs unilaterally. You can advance in steps in two ways: by increasing the weight, or by increasing the step height. The higher the step, the better it is for your glutes and hamstrings.

What are the benefits of step-up training?

Step-ups are a great endurance routine that works the muscles in the legs and buttocks. They’re great for strengthening the muscles in the lower body and improving core strength, stability, and balance, says fitness expert and nutritionist Sonia Bakshi. Some of the main benefits include:

1. Stability and balance

Step-up exercises improve stability and balance when done regularly. As per research published in the Journal of Physical Therapy Science, step-up exercise helps improve balance because you need to control your body weight when moving up and down, forward and backward. With years of practice, they help you avoid falls, especially as we get older. Another benefit is that this exercise strengthens the legs individually, building equal strength.

2. Build strength

Step-ups increase leg strength and also help build muscle. They work the glutes, hamstrings, quads, calves, and core. So, this exercise helps strengthen the lower body muscles. With more strength in your lower body muscles, you will be able to perform other exercises better. See how stair climbing exercises can help you reach your fitness goals.

3. Helps with weight loss

Step-up exercises increase the heart rate which helps burn more calories. You can add steps during weight training or during resistance training to burn more calories. They are an excellent cardio workout which in turn can help with weight loss. Apart from that, cardio exercise can also help improve heart health.

Also read: 5 step aerobic exercises that you must try to enjoy a fun weight loss workout

4. Strengthens knees

Because step-up exercises work every leg muscle, your knees will be stronger in no time. By doing weighted step-ups, you can build strength in your quadriceps muscles (the front of your thighs). As per research published in the Journal of Experimental Orthopedics, this exercise also helps shape the quadriceps, you can protect your knees and step-ups, if done correctly.

5. Versatile and easy to do

Adjust the step height to suit your fitness level and enjoy increased fitness and exercise variety. Additionally, step-ups are a very easy exercise and can be done almost anywhere as you need minimal equipment such as a ladder, box, or bench, and some weights. This exercise is also a great alternative to other lower body exercises such as polymetric jumping because it is easy to do and lower impact.

Are there variations to the step-up exercise?

Step-up exercises are fun if you do them with added variety. Here are some variations of the step-up exercise:

1. Lateral increase

Similar to squats, this variation involves placing one foot on a box and the other foot on the floor. Push through the raised leg to stand on the box.

2. Gradual improvement

Rise to the top of the box with one leg, then lower it back down and repeat with the other leg.

3. Peterson Improvement

Stand on the edge of the box, lift your heel off the floor, and step back while barely touching the opposite heel to the floor.

4. Lateral step

Step with one foot sideways onto the step and balance on that foot as you lift the other foot off the floor.

Are there any side effects to step-up training?

Any exercise done excessively can be painful, and step-up exercises are no exception. Step-up exercises can cause injury if done incorrectly or if done excessively:

• Back pain: If you don’t do step-ups correctly, it can cause back pain. Increased load can be very difficult for people with lower back pain.
• Overworked muscles: Working too hard on a muscle group can lead to injury. To help your body recover, you should include active rest and recovery in your exercise routine.
• Knee problems: If your knee goes in, out, or goes past your toes, you should focus on stabilizing your leg before adding weight.

Common mistakes when doing step-ups

You can get the most out of your step-up workouts by avoiding these common mistakes and lowering your risk of injury.

1. Knees past toes

You can keep the knee of the active leg by not pushing it past the toes when stepping. Pushing the knee far forward changes the muscles used and places greater stress on the knee joint.

2. Round your back

When you do step-ups, keep your back straight and your abdominal muscles tight and tight. Make sure your feet are fully placed on the steps. It’s okay to start with a low step height, too. For this exercise, focus more on your form than your stride height. As you step, alternate your lead foot each time. Do as many repetitions as you can, depending on your fitness level, and stop when you feel tired or your form starts to decline.

3. Push up with lower legs

All work when performing a step-up must be done from the lead foot. This means lifting the back leg as a dead weight. When you do a push up using your bottom leg, you reduce the weight on the lead leg.

Keep this in mind when upgrading:

1. Lean forward gently to activate your glutes and hamstrings.
2. Avoid rounding the spine and putting too much weight on the lower back.
3. Keep a gap of 2 days between leg days

Also read: Dumbbell Exercises for Weight Loss: 9 Best Strength Training Moves

Frequently Asked Questions (FAQ)

1. Do step-ups build muscle?

Step-ups are a strengthening exercise and can also help build muscle in the glutes, quadriceps, and hamstrings if done regularly, with progressive overload, over time.

2. Can you lose weight by doing step-ups?

Although step-ups can burn calories, they are unlikely to aid weight loss unless combined with a calorie deficit. Doing strength training such as step-ups can prevent muscle loss when experiencing a calorie deficit. They can also help you build muscle which means you’ll burn more calories at rest.

3. Do step-ups tone your butt?

Step-ups help build and strengthen the gluteal muscles, which can make your butt fuller and firmer.