QUAD STEP-UP
TARGETS /// quads (primary); hamstrings, glutes, calves (secondary)
EQUIPMENT /// dumbbells and standard bench
By slowing down this exercise and pulling yourself up with your lead leg rather than pushing with your trail leg, you’ll switch the focus from the posterior chain to the quads. The result will be a well-developed quad sweep and an improvement in overall balance and body awareness.
[1]Hold the dumbbells at your sides using a neutral grip. Stand facing a flat bench with one foot placed flat on the bench.
[2]Pull your body up to a standing position on top of the bench, while keeping your weight on your “pulling” leg.
[3]Using the same leg, slowly step down from the bench. Repeat all reps on one leg before switching to the opposite leg.
TRAIN THE RIGHT WAY
DO: take your time going through each rep; don’t rush.
DON’T: use momentum to get through the last few reps.
VARIATION
^ High box step-up (more challenging) Follow the same steps, but use a tall plyo box or platform to hit both the quads and the glutes.