How To Do Step Ups To Strengthen Your Leg Muscles



Benefits Of Step Ups

This is one of the leg strengthening exercises that works the buttocks, anterior thigh or quadriceps and posterior calf muscles. The primary muscles that are used in and benefit from this exercise are:

  • rectus femoris (extends leg and flexes thigh)
  • vastus lateralis (extends leg)
  • vastus medialis (extends leg)
  • vastus intermedius (extends leg)
  • gluteus maximus (extends thigh)
  • and the gastrocnemius (plantar flexes the foot)

Additional muscles that benefit are the peroneus longus, peroneus brevis, soleus, plantaris, flexor hallucis, flexor digitorum, and tibialis posterior, which all plantar flex the foot.

Strengthening these muscles will help you climb stairs and curbs, and make it easier to get out of a sitting position. This workout will also increase your bone density.

This is a good exercise to prepare your muscles for the more difficult leg exercises, and is an excellent addition to any fitness routine.

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Tips

  • Don't bounce. Your motion should be smooth
  • Start slow and gradually increase your pace
  • You should do this exercise before the more difficult leg exercises

How To Do Step Ups

  1. Place your right foot on the elevated surface with your left foot flat on the floor
  2. Breathe in
  3. Lift yourself with your right leg so that both feet are on the elevated surface

  4. Try not to push off with the foot on the floor
  5. Breathe out and lower your left leg back to the starting position on the floor
  6. Place your right foot on the floor
  7. Repeat this procedure with legs reversed
  8. Continue this exercise until you experience muscle fatigue

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