Step Up Step Back Exercise

Gradually work up to three sets of six to eight reps.

Step up step back exercise. Step backward and lunge back with the right foot. Move slowly and with control. Depress and retract your scapulae pull shoulders down and back. Make sure your foot is planted entirely on the step.

Place the right foot entirely on the step. Keep the right heel planted on the platform. Breathe in and then slowly lower your left foot to the floor. Attempt to avoid shrugging your shoulder upwards.

To perform the exercise start by standing on the side of the step facing sideways. Find a platform or box. Find something that is stable and not going to move out from under you when you step up onto it. Next slowly lower the unaffected leg down off the side of the step and lightly touch the heel to the floor.

Raise the left knee as you pivot on the ball of the right foot. Tighten your core and place your left foot flat on the step while keeping your spine straight. When you re doing step ups keep your back straight and your abdominal muscles nice and tight. When you step up alternate your lead foot each time.

For this exercise your form is more important than the step height. 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. Step the left foot back. Learn how to do barbell step up exercises in this strength training video.

Step ups are good exercises for building strength and endurance in your legs. Shift your weight onto the left foot. Let your leading leg do the work. Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards.

Don t push off the floor with your trailing leg. Start with the first variation. Pause whenever you need to. How to do step ups properly.

Start with both feet on top of a step. If that feels good try the next variation and so on. Stand sideways and step up with the right foot. It s fine to start with a low step height as well.