How to do a step up on a chair

I have always believed it’s possible to have an effective workout without a gym and with minimal equipment.

And now more than ever people are going online to learn how. One of the first exercises I enjoy to teach people how to do – once they advance for being able to do at least 20 bodyweight squats with good form – is the step-up. And in this video you’ll learn the basics on how to do one.

A step-up is a fantastic exercise for your quadriceps, hamstrings, and glutes. Which are the front of the thigh, the back of the thigh and the glute muscles. I love this because it causes your one side to work with your entire body weight. It also engages your stabilizers and core.

One thing you don’t want to do when you do this exercise is to droop forward when you step up.

You also don’t want to lock out your leg, and it’s important to do the exercise at a pace and a speed that works for you. Aim to complete 15 reps without much fatigue, and then switch to the other side and rest about 45 seconds between sets. A good target is to work yourself up to doing three sets per side, and repeat every other day as part of your regular physical maintenance/exercise plan. 

Another benefit of working the lower body, especially one side of the time with all of your body weight, is you will be engaging more muscle fibers.

To begin with, your legs include a significant number of fast and slow twitch muscle fibers.

And by doing a step-up you’ll be engaging  a pretty high percentage of your fast twitch, or otherwise know as white fibers.

The significance of engaging these fibres is when you do so, it will stimulate your metabolism. So whether your goal is to raise your metabolism to wake up your brain, or burn several calories in a short period of time, you can always trust the step up to help you get there.

Bonus benefits from doing step-ups include enhanced stability, motor control. overall muscle and joint strength, and bone density – primarily in the hip and femur/thigh. 

Give them a try, and let us know how they work for you.  And remember we are here for you if you ever have any questions-