@gluteguy: Here is the most glute dominant way to do step ups. 1. Stability is paramount. You need a solid surface for the platform. We use @bcstrengthofficial blocks (not a bench that has you sloshing around) and a smith machine w/plates loaded onto it so it doesn't unrack. 2. Height is set to allow for parallel depth. Can be slightly higher or lower depending on preference. I like slightly higher. @cafewithjoha likes slightly lower. 3. Use contralateral loading. Brace with same side hand and hold onto load with opposite hand. Use a wrist strap if need be so that grip isn't a limiting factor. 4. Sit back. You want a fairly vertical shin. The knee can move forward but never so much that it moves in front of the toes. Reach back and actively angle the torso downward. Experiment with how much you like to lean. 5. Controlled descent. You want to feel the load on the opposite glute as you touch down with the foot. It is absolutely vital that you feel the stretch. This is the most glute dominant way to do step ups and it's how we do them at Glute Lab. We also use an ankle weight on the back leg and a cable column instead of the db. All 3 ways work well. Mandatory: stability, bracing, solid platform, contralateral loading, controlled lowering phase. Tinker with: depth (roughly parallel), shin angle (roughly vertical), torso angle, wrist strap (if grip strength is a factor), loading (db, ankle weight, cable). #fypage #stepups #stepupsforglutes #stepupsglutes

Bret Contreras

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Region: US

Tuesday 12 November 2024 17:52:20 GMT