06 Oct Step Up Variation for Your Glutes
Unilateral leg work should be a staple in anyones programming. I love squats and deadlifts but putting the attention on each leg is a great way to build a solid foundation in strength.
This variation of the step up is one of my favorite unilateral exercises. It is a hybrid between a step-up and a single leg deadlift. Though step ups are great, many people end up jumping off the bottom foot and using it too much, when the stress should be on the leg on the step.
Keeping the abdominals engaged , and really sitting back into the glutes is key for this exercise. If you feel the body not being able to control the descent all the way to the bottom make sure to sit back into the buttocks and keep the abdominals braced.. If that still doesn’t work and you have a good Single leg deadlift, try these off a lower step and only move up in height once each level is mastered.
Don’t feel the need to add weights to this exercise until you can do 10 in a row with good form.
If you don’t have a great single leg deadlift do not try this variation yet. You don’t want to turn this into a circus act. If you cannot find balance and are struggling through out you are better doing other unilateral exercises that allow you to perform them with good form. It drives me crazy when I see personal trainers making their clients do things that are so difficult that they struggle to complete it. Remember, challenging is different than difficult. Own the movement, challenge the movement with repetitions, load, or timing.
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