A strength training exercise that trains the quadriceps, hip abductor muscles, as well as the gluteal muscles. Make sure you have a step and Olympic bar to perform this exercise correctly. If you have this equipment, you can do it at home, otherwise at a gym. You may be able to trim fat in your thighs, hips and buttocks if you do this exercise regularly. It will also help to tone your behind.

Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Hip Abductors

Position

  • Place the bar on the trapezius behind the head.
  • Place the hands near the shoulders with the elbows bent at a 90 degree angle.
  • Place the body alongside the steps.
  • Place the feet at shoulder width.
  • Place one foot on a step with the toes pointing slightly out.
  • Place the hands alongside the body.
  • Keep the back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.

Execution

  • Climb a step using only the elevated leg.
  • Do not place the other foot on the step.
  • Return the other foot to the floor.
  • Switch foot positions for the next set.

Care

Always look forward. Never curve the back. Keep the abdominals contracted. Keep the shoulders tightened. Never rest the weight on the neck. Never let the knee pass the toes. Keep the middle of the kneecap aligned with the 2nd toe. Never lock the knees. Keep the weight on the heel of the foot.

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