Step Up Step Back Exercise

Attempt to avoid shrugging your shoulder upwards.

Step up step back exercise.

To perform the exercise start by standing on the side of the step facing sideways. Start with both feet on top of a step. Don t push off the floor with your trailing leg. Next slowly lower the unaffected leg down off the side of the step and lightly touch the heel to the floor.

Without putting any extra weight in the unaffected leg return to the original position with both feet on the step. Place the right foot entirely on the step. Shift your weight onto the left foot. Make sure your foot is planted entirely on the step.

Breathe in and then slowly lower your left foot to the floor. Keep the right heel planted on the platform. Raise the left knee as you pivot on the ball of the right foot. Gradually work up to three sets of six to eight reps.

For this exercise your form is more important than the step height. Find something that is stable and not going to move out from under you when you step up onto it. Find a platform or box. Pause whenever you need to.

Breathe out and press through the left heel and move your body up onto the step. 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. Keep your chest up and shoulders back as you step up. Move slowly and with control.

Learn how to do barbell step up exercises in this strength training video. Tighten your core and place your left foot flat on the step while keeping your spine straight. When you step up alternate your lead foot each time. Step backward and lunge back with the right foot.

If that feels good try the next variation and so on. Step ups are good exercises for building strength and endurance in your legs. Stand sideways and step up with the right foot. Let your leading leg do the work.

It s fine to start with a low step height as well. Step the left foot back. Start with the first variation. When you re doing step ups keep your back straight and your abdominal muscles nice and tight.