Step-up question

[VanceMac]

I am getting some mixed messages as to whether this is a quad dominant or hip dominant. I am looking for an alternative to the lunges (my bad knees scream at those), and in the NROL, it had step ups as a "variation" on the lunge. But Lisa (who always knows her stuff) mentioned that it is hip dominant. Over at Men's Health, they have it listed under quad dominant.

I wonder if it has to do with the height of the step. If it is lower, I could see the quads taking a dominant role, but if it is higher, it being more glutes and hams.

Any thoughts?

[OldGuy]

Listen to Lisa.

[UConnJulie]

Originally Posted by VanceMac

I wonder if it has to do with the height of the step. If it is lower, I could see the quads taking a dominant role, but if it is higher, it being more glutes and hams.

Any thoughts?

Yes ... a lower step will emphasize the quads more ... also the distance you step from the step matters ...

According to ExRx.net ...

Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.

[pjb923]

You are correct about the step height.

Just to add a little more info, take a look at this article.
http://www.overspeedtraining.com/legsart.htm

It really makes me want to add more heavy step-ups to my routine.

[dos]

My 'menu' of Knee dom. movts. include squats, lunges, step-ups, even deadlifts (which we really don't do). I have always scratched my head when people say that squats are knee dom. while deadlifts are hip dom. Huh?? They are the same exact movt. with the load placed in different spots.

[Jeff Rage]

Originally Posted by pjb923

Just to add a little more info, take a look at this article.
http://www.overspeedtraining.com/legsart.htm

Intersting article (except the recomendation for Leg Extensions! )

I decided to give these a try after seeing some guys at Excell do them (the day after the shoudler seminar.)