STEP-UP

Another type of functional multijoint exercise, the step-up, is as easy to do as its name. But don't let that fool you-you'll work hard and use almost every lower-body muscle that you have. Vary the height of the step to correspond to your strength level, load, and reps. Beginners should use a low step, no weight or light weight, and moderate reps. Intermediate and advanced steppers can increase the height of the step and the amount of the load but shouldn't do lots of reps with a heavy load. How high you step depends on maintaining correct form. Make sure that you can step up and down with good balance and solid strength. Don't hop in order to get on top of the step, and don't allow a significant forward lean. You can do step-ups to the front, side, and back, and you can hold dumbbells or a barbell while performing them.

1. Stand just in front of a box or bench with abs tight, shoulders back, and arms at the sides. Inhale.
2. Step on the box with the right (lead) leg, putting the entire foot on the box.
3. Shift your body weight onto the lead leg and keep the torso upright.
4. Exhale while forcefully extending the hip and knee so that they are straight and bring the left leg up to stand on the box.
5. Inhale and slowly exhale while bending the right knee and hip so that the left leg can return to the floor.
6. Step off the box with the right leg and switch lead legs.