Step-Ups

[bigshadow]

How many of you guys have incorporated "Step-Ups" in your leg training? What benefits did you see over conventional squats?

 

[SD1959]

I'm 48. I use step-ups when my back sucks. I'll use 50lb dumb-bells for 12-15reps to failure (I weigh 164). Does a pretty good job on quads. Next day my butt is is so torqued that sitting can be a serious chore!!!!!!!

 

[LATS]

actually one of the best all around quad exercises there is.. very underrated..

 

[AWN2004]

I would do them as a superset with squats. Great movement.

 

[coolkat]

How high is the step ???

 

[bigshadow]

Typically the step is a low flat bench, but my gym also has wooden boxes of various heights. I asked about this b/c I read about Russian and Bulgarian coaches who switched over their "clean and jerk" competitors from standard squats to step-ups. I don't know if they still do this, but the coaches talked about how it gave their legs a different sort of look to them and felt it added more mass. One of the guys was doing this exercise with like 315lbs or more.

 

[deltaguy]

I love supersetting step ups with squats as well but only do this on a non DL day. it is def worth throwing in there. it actually helped me push over a new threshhold with my squats this year

 

[Mr_Magoo]

helps unilateral strength inbalances

 

[flexmaster]

Typically the step is a low flat bench, but my gym also has wooden boxes of various heights. I asked about this b/c I read about Russian and Bulgarian coaches who switched over their "clean and jerk" competitors from standard squats to step-ups. I don't know if they still do this, but the coaches talked about how it gave their legs a different sort of look to them and felt it added more mass. One of the guys was doing this exercise with like 315lbs or more.

really??? that seems odd because the bulgarians are known for training almost exclusively in the snatch and C&J and not very many supplemental exercises. thier style of training is very brutal, multiple training sessions per day(5-6), almost every session is max intensity.

the russian system seems like it would incorporate step ups into it though...especially "the" russian squat routine.

i not arguing with what you said, just making sure your source is credible (for your own sake). i dont see why thier olympic teams would be wanting a certain look to thier legs, or to add mass. i'd rather be a 95kg competitor lifting weights the 105+ guys are using than a 105+ competitor lifting 105+ weights. where did you read this if you dont mind my asking?

in answer to your question though, i think step ups are an excellent quad, glute, hamstring builder and can also make you a more efficient runner.

 

[loganb_football]

I am a big fan of step ups... It is important to remember form in this exercise, and my sure that the planted foot is pushing as little as possible when stepping up with the other foot.
This might seem like something very obvious but you would be surprised to see just how many people "cheat" on this exercise, whether it be unconciously or just because of their ego...

 

[mikeheavypecs]

actually one of the best all around quad exercises there is.. very underrated..

Bro, can you or someone explain the correct form? My legs are my weak part because i have some disc probs and step ups might be an answer for me to get my quads bigger.
thanks
Mike

 

[BOOMSHAKER]

Step-ups, really help to activate the smaller muscle fibers that you normally wouldn't hit during regular squats. It's great for tying in the calves, quad, and hamstrings and glutes all in one movement. Many long distance runners preferr these over regular squats for the reason mentioned.