Yes I know there are several threads on step ups, but I want to ask my own question in my own way. So, after realizing that I really needed to stop using my nonworking leg to propel myself up, I went to my apartment gym today to learn how to do it properly. I'm on Stage 1, Workout A3.
Anyway, I've been doing step ups on the weight bench, because it is the only thing available. Now, I'm only 5'3" so with my knee on the bench, my thigh is not parallel to the ground, it's tilted upwards. I lifted my toes on my non working leg so I wouldn't use it and I couldn't even BEGIN to do ONE step up, BW only! Is this normal? I can do a full set of lunges no problem, and on a good day I can add weight easily, why can't I do these? Is the step height for my height a real problem?
Since I couldn't get myself up, I don't feel like I worked any of my "step up muscles". Should I just keep trying? How can I get better if I can't do one rep? There aren't any lower steps, the closest thing would be going outside to the concrete steps, and I wouldn't be able to take weights and it's just a baby step, I could do it all day.
I'm frustrated!!
*edit* Just remembered I could do "negative" step ups, does anyone have a link to a good how-to? I kind of attempted them at the gym, but didn't know where to carry my weight....
If it is like an inch too high you can stand on a plate when doing the step ups.
Or you could sit on the bench, put one leg out in front of you and "stand up" using only 1 leg. Or you could substitute 1-leg glute bridges. Lots of choices.
I would guess you need some glute work. If your working foot is that high, it's good, because you want the bigger range of motion, but it ends up being the glutes that start the movement, and that could be why you're having issues. We usually use mainly quads on low steps (like stairs) as we are just looking to straighten the leg.
So bridges and the like will help get your butt activating and in better working order, which would help.
I would guess you need some glute work. If your working foot is that high, it's good, because you want the bigger range of motion, but it ends up being the glutes that start the movement, and that could be why you're having issues. We usually use mainly quads on low steps (like stairs) as we are just looking to straighten the leg.
So bridges and the like will help get your butt activating and in better working order, which would help.
Good point! Hadn't thought of that. I always thought my quads were strong (relative to the rest of me) but I bet my glutes are weak, I don't focus on them much. I'll add in some bridges or something of the kind on my next workout.
One thing I also noticed and was a little confused about is my weight distribution. If I don't use my non-working leg, how does my weight go forward? I know I'm not supposed to lean forward much. Are there any good videos of someone NOT using their non-working leg? I've only seen ones of people cheating
An interesting experience.
The next time you are faced with some stairs, pay attention to what you do.
When I walk up stairs, I push up from the bottom foot and toe and the top leg does almost nothing to assist in the actual "going up" motion - it really just raises itself in the air and then falls onto the step.
After you take a few stairs normally, try it like a step-up. Put your foot on the upper step and push with your heel to come up. It really is an odd way of going up stairs.
Lisa, do you remember that link just a little while ago where some guy (trainer?) wrote on his blog about step-ups and not cheating and how hard it was?? Did you originally post that? Was there a video with that? If not, I know it was a really good article about doing them. Just can't find it.
Lisa, do you remember that link just a little while ago where some guy (trainer?) wrote on his blog about step-ups and not cheating and how hard it was?? Did you originally post that? Was there a video with that? If not, I know it was a really good article about doing them. Just can't find it.
Here it is- I only skimmed it before, but I'll read it again and see if it tells me anything new. I don't see a video but I could be wrong.
Also, I did find one video with someone explaining no-cheat step ups and he did them from the side. That definitely makes more sense to me when it comes to weight distribution, it would take less upper body to keep balanced that way. I think.
Okay, so I had my workout A4 yesterday. Step ups are still driving me bananas. First I tried stepping up onto the weight bench from a 25lb weight flat on the floor. My working leg still doesn't even get CLOSE to lifting myself up without pushing a wee bit with the other leg. My weight just doesn't want to shift up and forward! I really think it is impossible not to use the non-working leg just a LITTLE bit. If my right leg is on the bench, I know it can pull me up, but how does it pull me forward? Friction? Bah, I'm getting frustrated
Anyway, after trying a set standing on the weight, I decided to do the sit down, stand up with one leg thing. Those were okay, actually pretty difficult when I tried not to use my upper body or any momentum, but I miss the "circuit-like" feel of step ups. Of all step up alternatives, what will prepare me best for doing the step ups without assist on the weight bench? Is it okay to just use my non-working leg on the step ups (doing the reps suggested in the book) until I don't need to use it anymore as long as I keep challenging myself?
What I do on step ups is to just use as little help as possible from the non-working leg. Every time I have to do a set of them, I start off with as close to a peg leg step as I can, and then each step up I find I'm cheating a little more, and by the end of a set I usually have to push some with my toes. But over time, I have found that I cheat less and less. Also, as the reps go down, the number of reps you will do without cheating goes up. Just keep plugging away and doing your best, and you will improve.
Weight bench?
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