Step Up Step Back Exercise

Learn how to do barbell step up exercises in this strength training video.

Step up step back exercise.

Stand sideways and step up with the right foot. Find a platform or box. Breathe in and then slowly lower your left foot to the floor. It s fine to start with a low step height as well.

Breathe out and press through the left heel and move your body up onto the step. Tighten your core and place your left foot flat on the step while keeping your spine straight. Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Find something that is stable and not going to move out from under you when you step up onto it.

When you step up alternate your lead foot each time. Attempt to avoid shrugging your shoulder upwards. For this exercise your form is more important than the step height. Place the right foot entirely on the step.

Keep your chest up and shoulders back as you step up. Start with the first variation. To perform the exercise start by standing on the side of the step facing sideways. How to do step ups properly.

Let your leading leg do the work. Step backward and lunge back with the right foot. Move slowly and with control. Keep the right heel planted on the platform.

Without putting any extra weight in the unaffected leg return to the original position with both feet on 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. Make sure your foot is planted entirely on the step. Start with both feet on top of a step.

Step the left foot back. When you re doing step ups keep your back straight and your abdominal muscles nice and tight. Shift your weight onto the left foot. Step ups are good exercises for building strength and endurance in your legs.

If that feels good try the next variation and so on. Gradually work up to three sets of six to eight reps. Depress and retract your scapulae pull shoulders down and back. Raise the left knee as you pivot on the ball of the right foot.