Hey guys its JP and this time we are going to go over ways to target different muscle
groups and movement patterns through the step up! This is a popular exercise in many training
programs for runners! It is a great way to work on strength and coordination of muscles
around the leg, specifically the QUADS, which play a huge role as you run! Not only does
it require very little equipment, but also, there are plenty of VARIATIONS of the step
up to implement. Having this kind of variety gives the OPPORTUNITY to challenge muscles
differently and work on different movement patterns BASED ON YOUR NEEDS! This is why
I wanted to go over some different step up variations for you to try and implement in
your own training program!
First, lets go over the standard Step Up. As I have mentioned in previous videos, this
is a great exercise to work on the quads and link usage in a similar way used in running.
To do this or any of the variations of the step up, you will need a step. Remember to
start low to learn and master the movement. To do this, you will place the target leg
on the step. Remember to stay tall and upright in this specific exercise. The reason I say
this is because this will bias loads onto the quadricep muscle, which is typically what
I want to do with this activity. Then, once in position, you will push down from the front
leg, and get into this tall position. Then, the cue I use from this point is to gently
place the foot on the ground. This cue helps ensure that the athlete maintains a controlled
descent. This is important as this works the quadricep muscle eccentrically. This kind
of muscle activity is typically how the muscle actually works the most during running as
it helps absorb forces as weight is transferred onto the leg. And that is the standard step
up.
Now, as I mentioned earlier, you can use different variations depending on what the focus is
for the athlete. The first variation I will go over is the step up and over. When I incorporate
this variation, I usually do it for a few reasons. One reason is to increase loading
through the knee joint itself. When dosed properly, this may help build resilience in
the joint and improve tolerance to increased loads going through it. This may be important
considering the faster you run, the more force that is put into the leg. Another reason is
that the foot ends up moving similar to what is seen during the push off phase. If you
want to know more about this exercise and its relationship to pushing off the ground,
you can watch my most recent video; however, in this one, I will just briefly go over how
to perform this variation. To do this, you will basically perform a step up into this
tall position, just like the standard step up..however, this is where it gets a little
different. Instead of going back into the starting position, you will perform a gentle
heel tap in front of the step. I use this specific cue because I want this to stay controlled.
This part of the exercise is very important as this is where it works on loading through
the knee joint itself as well as rolling over of the foot, which is similar to the movement
seen as you push off the ground during running. Then, you will bring the foot flat, and go
back into starting position...and repeat.
The next variation I will go over is the Forward Step Up. Performing it this way actually shifts
the focus from wo rking the quads to more of the glutes! This may be something to incorporate
for sprinters as research has shown that there is increased usage of the hips as you run
at higher intensity speeds. Now, to do this one, you can actually use a bit of a higher
step. This is because this puts the hip in a more bent position, which increases bias
toward the glutes. Also, for the trunk, you will still keep it upright, but will hinge
forward from the hips as shown. Again, this also shifts more focus into the glutes. One
thing I will note, which is important across all variations of the step up is to try to
direct all the force into the leg on the step and try not to use the back foot for assistance.
If thats the case, you may need to decrease the height of the step a little more.
The last variation I will go over in this video is the Lateral Step Tap. This actually
shifts the focus into targeting the lateral hip muscles, specifically the gluteus medius.
As I mentioned before, this may be important as research has shown that the gluteus medius
produces a higher peak force than the glute max as you run. It also gives some lens into
assessing Lumbopelvic-hip strength and coordination. I'd give a shoutout to Chris Johnson on his
insight on this. Anyway, to do this, you will start in this position with the target leg
on the step. A great cue to follow here to try to keep the hips and shoulders level.
I use this cue as the big role of the glute med as you run is to actually keep the pelvis
stable and relatively level. Then, you will gently tap down with the heel. Remember that
this is just a tap and dont put all your weight down on it. Also, as you do this try to keep
the knee in line with the 2nd toe. I use this cue to prevent an excessive collapse of the
knees inward, which is another common compensatory strategy. Then, you will go back into a tall
position and you can repeat.
And those are a few variations of the step up that you can try. I hope you guys found
this useful and will help improve the way you run. I'd love to hear your thoughts in
the comment section below. And as always, THANK YOU FOR WATCHING!