Step Up Step Back Exercise

Start with the first variation.

Step up step back exercise.

Don t push off the floor with your trailing leg. How to do step ups properly. Shift your weight onto the left foot. If that feels good try the next variation and so on.

Raise the left knee as you pivot on the ball of the right foot. Step the left foot back. Let your leading leg do the work. Stand sideways and step up with the right foot.

Attempt to avoid shrugging your shoulder upwards. Step backward and lunge back with the right foot. Tighten your core and place your left foot flat on the step while keeping your spine straight. Depress and retract your scapulae pull shoulders down and back.

Next slowly lower the unaffected leg down off the side of the step and lightly touch the heel to the floor. When you step up alternate your lead foot each time. Breathe out and press through the left heel and move your body up onto the step. To perform the exercise start by standing on the side of the step facing sideways.

Make sure your foot is planted entirely on the step. Find something that is stable and not going to move out from under you when you step up onto it. With your hands at your sides and feet pointed straight ahead about hip distance apart simply step up onto the box with the right foot. Place the right foot entirely on the step.

Move slowly and with control. Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Start with both feet on top of a step. When you re doing step ups keep your back straight and your abdominal muscles nice and tight.

Pause whenever you need to. Step ups are good exercises for building strength and endurance in your legs. Without putting any extra weight in the unaffected leg return to the original position with both feet on the step. Learn how to do barbell step up exercises in this strength training video.

Keep the right heel planted on the platform. Breathe in and then slowly lower your left foot to the floor. Gradually work up to three sets of six to eight reps. It s fine to start with a low step height as well.