- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
The Step-up is a knee-dominant leg strengthening exercise that is truly functional, mimicking daily life and sport activities.
The eccentric phase (negative phase) of the Step-up and Step-off will immediately reveal right-left differences in leg strength and stability.
The height of the step box determines the intensity of the exercise. Never use a box that is too high to make stepping down in a controlled manner possible.
The Step-up can be combined with upper body exercises like an overhead press.
Finally a combination of Lateral and Crossover step-ups add a lateral and rotational component to the movement, increasing strength and balance in all three planes of movement.
The step-up is a good beginner exercise to start with single-leg dominant training.
The lateral step-up is a beginner exercise to develop single-leg strength and stability. Compared to the step-up, the lateral step-up puts more emphasis on the inner thigh muscles.
The crossover step-up & lateral step-off is an intermediate exercise to develop single-leg strength and stability. The three dimensional movement is similar to the lateral movements in sports.
The step-up & press is an intermediate level exercise to develop total body strength.