High Step-Ups

[JJFigure]

My BF passed this article along to me:

Bulgarian Leg Secrets

What drew my attention was this paragraph:

"One thing coaches in the Soviet Union and Bulgaria noticed was that those athletes, both lifters and those in other sports, who dropped the squat and used the high step-up developed more complete muscularity than those who simply squatted. Many of the coaches say that the legs of those who work hard on the high step-up look more like those of someone who did sprinting and jumping as well as squatting. Apparently, the balance required in the high step-up calls more muscles into play, producing fuller, shapelier development."

So I gave them a try today - here's how high the platform should be:

"Finally, he concluded that the ideal position generally occurred when the athlete was standing on the toes of one foot with the other foot flat on the bench and the top of the raised thigh parallel to the floor."

I tried one set with an even higher platform which really hit the glutes and hamstrings, but I was trying to get some quad work in too, so I went back to the slightly lower height. Now, I'm not advocating the "quit squatting and only use high step-ups" method preached in this article, but it is a good alternative exercise. It's a great exercise; wonder what my glutes are gonna feel like tomorrow?

BTW - I did have to drop weight slightly; I did 75 lbs. for 5x6 instead of 95 lbs. for normal height step ups. I'll be working on increasing that poundage...

 

[The Shadow]

yep - like a slpit squat - I do em occasionally....

 

[JJFigure]

And Corns got some NICE legs to show for it...

 

[The Shadow]

aw shucks......


thank ya

 

[valerie]

Thanks for posting this info JJ. These are something I have used before, but not at that height.

 

[wend]

This article is a welcome bit of info! I squatted today with the tru-squat machine, and I couldn't even get down to 90 degrees...it felt like I was only working my quads, and my knees were SCREAMING. I was despairing that I'd never be able to really work my legs (bad knees)...I'm going to try this exercise next time. Thanks!

I also like the info about the relative strength (between the hamstrings and quads) needed to avoid injury...I'm going to figure out mine and work accordingly to bring balance. I've got problems with my hips too, and I bet if I balanced things out, it would probably help a lot.

 

[nikkita]

how do you perform the high step-up??

 

[valerie]

Read the article

 

[nikkita]

Read the article

Read it but didn't understand well... that's why I asked

 

[JJFigure]

Basically, you're just stepping up onto a platform with weight on your back. I use an olympic bar and an open squat rack. I put my platform in front of the rack - I use aerobic steps for my platform - and unrack the bar by walking forward, toward the platform. You place one foot firmly on the platform and stand up without leaning forward too much or pushing off too much with the foot on the ground. Once you're standing on the platform, you step back down and repeat. I do one leg at a time, so the same foot stays on the platform during all my reps with that one leg, then I switch feet and perform reps on the other leg. When you're finished with both legs, you walk backward into the rack to re-rack the bar.

I'm tall, so I'm using seven aerobic steps for high step ups.

 

[takniteasy]

This sounds like something I could incorporate using DBs. I cannot do any weight bearing across the shoulders due to a severe herniated disc, so regular squats are out. But these step ups with DBs may be my solution. Thanks for posting the article, JJ.

 

[JJFigure]

You can definitely do them with DBs. I probably should have mentioned that.

I did these yesterday, and they were my only lower body movement (I'm doing a whole body split right now). The higher step-up completely targets the glutes and hamstrings - at least, that's what my body's telling me this morning.

 

[wend]

I was going to ask you how you felt.

I think I'll be using db's, too.

I saw a HUGE guy doing these at my gym two days ago (I think he's a professional). He was alternating, though. Do you think it makes much of a difference?

 

[nikkita]

Basically, you're just stepping up onto a platform with weight on your back. I use an olympic bar and an open squat rack. I put my platform in front of the rack - I use aerobic steps for my platform - and unrack the bar by walking forward, toward the platform. You place one foot firmly on the platform and stand up without leaning forward too much or pushing off too much with the foot on the ground. Once you're standing on the platform, you step back down and repeat. I do one leg at a time, so the same foot stays on the platform during all my reps with that one leg, then I switch feet and perform reps on the other leg. When you're finished with both legs, you walk backward into the rack to re-rack the bar.

I'm tall, so I'm using seven aerobic steps for high step ups.

Thanks JJ

 

[valerie]

Did them wed and for sure they hit the hams. I used 6 of those steps. I'd like to target the quads more. So will try less of the steps and see how that goes. Seems as though the front squats do a better job on the quads, any ideas?

 

[JJFigure]

I saw a HUGE guy doing these at my gym two days ago (I think he's a professional). He was alternating, though. Do you think it makes much of a difference?

It's a safety/stability thing. We have athletes do these without alternating just because there's less chance of tripping or missing the platform between steps. I can be a little klutzy at times, so I do them without alternating for the same reason.

Valerie - if you want to hit the quads, you'd definitely need to lower the platform. You may also want to lean forward, which would put more emphasis on your quad. I still think front squats and split squats are better for quads too, so I'll use step-ups primarily for hamstring and glute development.

 

[valerie]

Gotcha--thanks JJ

 

[MissChris]

As an added note, I like to vary my distance from the bench or steps sometimes. Standing closer seems to favor my quads, whereas standing farther away hits my glutes/hams more.

 

[spiderwoman]

Good article! I used to to do step ups years ago and I like the way the progression occurs, with added weight. I remember that my knees started screaming after a few months and I had to change my routine. I think I will add them to my workout in a few months when I've had enough of hack squats.

 

[wend]

Thanks, JJ. I'm a bit of a clutz too, so I guess I won't alternate, at least not til I'm used to the exercise. I was thinking that, once I'm used to it, I'd start by not alternating, then when they're getting fatigued, I'll alternate to give them a bit of rest. (I do that with my dumbell shoulder presses...ten together, then ten each, alternating...and it works well.)

It's Monday, so it's time for me to go blast those legs!

 

[wend]

Well, I tried them, first with just my bodyweight, then with ten lb. dbs.

I've got a ways to go before I can even get proper form going. I found myself leaning forward (which hurt my lower back, once I had the dumbells) AND pushing off with my lower leg. I may have to do some leg presses before I'm even strong enough to do these.

The good news is that I only have a little pain in my knees, and not the holy-shit-what-have-I-done-pain that squats give me. I look forward to being able to do these with good form. I could tell that they'd really tax my hamstrings and glutes, if I could just do them right (as well as my core muscles, because of the balancing involved).