Bench Step Ups
Description
The bench step up exercise is a great way to get the heart rate going while strengthening the muscles of the lower extremity - particularly the quadriceps and buttocks. Advanced trainees can increase the difficulty by holding dumbbells or by placing a barbell across their upper back (I recommend holding dumbbells). As for the bench position, knee-level is ideal. The lower the bench, the easier the repetitions will be to complete.
Video
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Execution
- Either grasp the dumbbells with arms extended or position an appropriately weighted barbell behind your shoulders as in a barbell squat exercise.
- Step up onto the bench with your left leg while ensuring that the knee does not bent beyond a 90 degree angle.
- Exhale, drive the bottom of the left foot against the top of the bench, extend the knee and step up until both feet are atop the bench. Steps 2 and 3 are completed as one simultaneous motion.
- Inhale and step down with the left foot, then follow with the right.
- Repeat until the desired number of repetitions are completed.
- Switch the lead leg and repeat steps 1 to 5.
Variations
Standing further back while performing the bench step up exercise and taking a longer step will simulate a lunge-type movement and will trigger more involvement from the glutes (buttocks).