If you want to make this move harder, hold a dumbbell or a kettlebell in each hand, and do dumbbell step-ups. You can also do variations where you do multiple reps on one leg at a time to really target your glutes, quads, and hamstrings. Aside from a lower-body-burn, this is also a great cardio exercise!
What exercise can replace step-ups?
Is There Any Dumbbell Step up Alternative? You can perform the walking lunge, the reverse lunge, the Bulgarian split squat or the deadlift, with dumbbells instead of the barbell. All of these are equally challenging exercises for your legs.
What equipment do you need for step-ups?
It has a low risk of injury and, with a few adjustments, offers a good cardio and strength workout. Aside from the reasons above to do a step, it is also great because it can be done just about anywhere since the only equipment needed is a step, sturdy chair, or bench, and some optional weights.
How do you do step-ups without a step?
Stand feet hip width apart and hold a barbell on your shoulders. Lunge backwards until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Step together and repeat with the same leg.
How do you do step-ups without weights?
Perform step-ups by standing in front of an elevated, knee-height surface like a plyometric box or bench. Place your right foot on top of the elevated surface and push through your right leg to lift your body up onto it. Step down slowly with your left leg and perform the next repetition leading with your left foot.
Are step-ups better than lunges?
The step up is a great way to develop strength, muscular mass, and isolate specific joint angles (by changing the height of the step) to better individualize and meet a lifters needs. … The lunge is a very good movement for overall athletic development, hypertrophy, and real-world strength.
What do weighted box step ups work?
Box Step Ups work the quads (rectus femoris, vastus intermediate, vastus medialis and lateralis), the calves and the entire posterior chain. The posterior chain is the collection of muscles that run up the back side of the human body.
Are step-ups aerobic or anaerobic?
The aerobic step-up is a great exercise because it combines strength and endurance training in one easy maneuver. This makes it a great workout for people who don’t have enough time or are physically unable to exercise for long periods of time.
Are step-ups as good as squats?
Are Step Ups Better Than Squats? Step ups improve unilateral strength and hip extensors while avoiding pain points such as the lower back or knee, which can make the step up a more effective option over the squat. But if your goal is to improve max strength, the squat is a better choice.
Are step-ups effective?
Step-ups hit all the major muscle groups in your lower body. The quads bear the brunt of the action but the move works your glutes, hamstrings and calves too. That means that as well as improving your stair-climbing game, step-ups will improve your strength and resilience for sports like running and cycling.
Are step-ups good for hips?
There are certain exercises you should avoid if you’re experiencing hip pain. … Exercises like squats, lunges, and step-ups can also put too much stress on your hips. Do these exercises with care, and avoid them during any type of flare-up. Do what feels best for your body.
What can I use instead of an aerobic stepper?
DIY AEROBIC EXERCISE STEPPER
- Saw (a table saw or an electric miter saw are the easiest to use, but you can also use a handsaw or a bow saw.)
- Staple gun.
- Power drill.
- Drill bit, ¼-inch wide.
- Tape measure.
- Marker or pen.
What can I replace leg extensions with?
8 Leg Extension Alternatives You Can Do at Home
- Reverse Lunge. …
- Dumbbell Bulgarian Split Squat. …
- Cyclist Squat. …
- Step-Ups. …
- Hack Squat. …
- L-Sit. …
- Leg Raise (Lying or Hanging) …
- Sissy Squats.
What can I use instead of reverse hyper?
The 10 best hyperextension alternatives are:
- Barbell Good Morning.
- Banded Good Morning.
- Barbell Romanian Deadlift.
- Dumbbell Romanian Deadlift.
- Kettlebell Swings.
- Reverse Hyperextension.
- Glute Ham Raise.
- GHD Hyperextension.