 |
| Target Body Part: |
Butt/Hips, Legs - Thighs |
| Primary Muscles: |
Gluteus Maximus (glutes), Quadriceps (quads) |
Secondary Muscles:
(Synergists/Stabilizers) |
Rhomboids, Erector Spinae, Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors, Soleus, Gastrocnemius, Full Body/Integrated |
| Equipment Needed: |
Dumbbells, Raised Platform/Box |
|
|
|
|
|
|
Step 1
Starting Position: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Attempt to avoid shrugging your shoulder upwards.
Step 2
Upward Phase: Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing (left) leg to raise your body onto the platform placing that foot alongside your leading (right) foot. During this transition, your torso and your right tibia (shinbone) will move slightly forward past vertical, but try to avoid excessive forward movement.
Step 3
Downward Phase: Slowly load the weight of your body into your leading (right) foot, step backwards to place the trailing (left) foot on the floor in its starting position. Allow your body to lean slightly forward during the step-down movement. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.
Step 4
An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down.
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
|
|
Customer Ratings
Average Customer Rating:
(5 Customer Ratings)
Rated by: Linda
Would Recommend this to others?: Definitely
Comments: My **favorite** feature of this exercise is that I can do it **outdoors** under summer's gorgeous sky! My dog likes to race around while I step up and down. ";-D
|
Rated by: Lisa (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: This is one of my favorite exercises!
|
Rated by: jane
Would Recommend this to others?: Definitely
Comments: This looks like a good variation to add to my routine
|
Rated by: Sherry
Would Recommend this to others?: Definitely
Comments: my favorite!
|
Rated by: Donna
Would Recommend this to others?: Definitely
Comments:
|