Step ups

[anthrax]

I tried some barbell step ups with a higher than usual platform (the bottom of my hamies were slightly above parallel)

It's great to hit the hams and glutes!

 

[jenscats5]

I did step-ups for a few weeks to change up my workout. Wow!! What a workout!!

My legs were sore for 3 days afterwards the 1st time I did them.

 

[KIAN]

Not a good idea to go past parallel as this will put undue stress on your knees. Always keep the platform lower than your knee.


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KP -- Fitness Basics

 

[anthrax]

Not a good idea to go past parallel as this will put undue stress on your knees. Always keep the platform lower than your knee

Isn't it like squats?
Past parallel = more glutes/hams activation w/o more stress on the knees?

[I don't want to work my quads which lead me to try a higher platform]

 

[KIAN]

The only thing is ... you don't step UP to do a squat.

This exercise is mainly for targeting the Quads but if you want to bring your glutes into play then step back a bit from the bench so that it is more like a quarter lunge/step up. Use a spotter if you are going to lift heavy.

The upward movement with the added weight puts stress on the knees. Increase the height of the platform and the stress is increased. Go too high and you will become unstable and open to injury. Best to keep the platform below knee level.

If you want to target your hamstrings, try straight-leg deadlifts, hamstring raises, goodmornings, and kneeling/lying/seated leg curls.

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KP -- Fitness Basics

 

[anthrax]

Strangely enough my knee never hurt when I'm doing step ups while it can be painful with squats (even with lighter weigth)

Maybe it's because my knees never go over my toes w/ step ups whiles they do w/ squats?

 

[KIAN]

Strangely enough my knee never hurt when I'm doing step ups while it can be painful with squats (even with lighter weigth)

Maybe it's because my knees never go over my toes w/ step ups whiles they do w/ squats?

If you are experiencing any pain or discomfort then it would more likely be due to lateral movement of your knees. Your legs are designed to move forward and backward about the knee joint but not side to side. Even slight lateral movements can be enough to cause inflammation. More severe movements can cause ligament damage.

The tendancy during squats if for the knees to move either inwards or outwards during the upward portion of the movement. This is especially true when the squat is deep. Even more so when heavy weights are used.

Next time you do your squats, have a look at the position of your knees during the entire movement. If there is lateral movement, reduce the weight and/or don't go as low until you can correct your form.

_________________________

KP -- Fitness Basics

 

[anthrax]

If you are experiencing any pain or discomfort then it would more likely be due to lateral movement of your knees. Your legs are designed to move forward and backward about the knee joint but not side to side. Even slight lateral movements can be enough to cause inflammation. More severe movements can cause ligament damage.

The tendancy during squats if for the knees to move either inwards or outwards during the upward portion of the movement. This is especially true when the squat is deep. Even more so when heavy weights are used.

Next time you do your squats, have a look at the position of your knees during the entire movement. If there is lateral movement, reduce the weight and/or don't go as low until you can correct your form.

That's highly probable
I'd better check my form

Thanks!

 

[Kane Fan]

when I do Step Up's it tends to be felt more in my Quads
am I doing them wrong or is it just because of the hieght difference in our Steps?

 

[KIAN]

Just scroll up a bit to Post #5 mate.


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KP -- Fitness Basics