Are You Doing Step Ups Correctly? — Key Takeaways
Eliminate any bounce or push from the ground leg so the working leg alone drives the entire step-up, keeping the trailing foot hovering silently through a soft-knee lockout.
Key takeaways
Hover the trailing foot silently at both start and finish of each rep
Hover the trailing foot silently at both start and finish of each rep
- Weight should transition to raised leg until ground foot lifts off
- Silent foot contact on descent proves working leg controls the eccentric
Soft lockout at top beats full knee extension for quad and balance work
Soft lockout at top beats full knee extension for quad and balance work
- Slight knee bend maintains quad tension throughout the movement
- Full lockout removes tension and destabilizes the knee
Front-held weights pull you into proper position as a counterbalance
Front-held weights pull you into proper position as a counterbalance
- Holding weights in front of body forces trunk forward and upright
- This recruits the hip and anterior leg muscles more effectively
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In this video
- 1mFoot and Lowering Technique
- 1mKnee and Hip Positioning
- 1mProgression and Loading
- 2mCommon Mistake: Exploding Off Ground Leg
- 3mCommon Mistake: Dropping at Bottom Range
- 3mCommon Mistake: Knee Caving and Hip Drop
- 4mCorrection Advice and Promotion
“When lowering down towards the ground, the foot should silently meet the ground.”
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