Man and woman performing Step Up Plus: at-home strength exerciseMan and woman performing Step Up Plus: at-home strength exercise

Step Up Plus: at-home strength exercise

Step Ups are a great exercise for the legs. Step Ups Plus makes it more dynamic and demanding, as it adds an explosive movement that requires more work from the quads. Read on to learn more about the exercise's benefits and how to do it right.

HOW TO DO STEP UPS PLUS

You will need an exercise step measuring around 15cm in height. The lower the step, the more you focus on the quads. The higher the step, the more you engage the glutes and hamstrings. 

  • Stand in front of your step with your feet hip-width apart. 
  • Step up onto the step with one foot and follow by forcefully lifting the opposite knee up toward your chest.
  • Step down and back on each foot. 
  • Repeat with the opposite leg. 
  • Continue alternating the legs and adjust your pace as your ability allows.

To ensure you’re doing the exercise safely, avoid these common mistakes: 

  • On the leg you’re stepping up with, don’t let your knee pass your toes. If it passes the toes, you put unnecessary pressure on the knee.
  • On a similar note, the knee should hover over the second and third toes. Avoid too much of an inward or outward bend.
  • You may need to lean forward a bit for balance, but do not slouch or round your back.

 

BENEFITS OF DYNAMIC EXERCISES

  • Mobility: Dynamic exercises and dynamic stretching will increase joint and muscle mobility which helps to prevent injury. 
  • Increase nerve activity: Your nerves move muscles by sending electrical signals. Moving dynamically trains your nerves and muscles to work together more efficiently.
  • Warms up the muscles: using dynamic movements during warm-up will boost blood flow and ensure sufficient oxygen is pumped into your muscles.
  • Full range of motion: Many cardio workouts, like running and walking, use minimal ranges of motion. The movement is also one-directional since you’re moving straight. A dynamic exercise like Step Ups Plus involves more complete motions, which better engage your muscles.

     

    SUPPORT YOUR STEP UPS PLUS

    The unique features of the Bauerfeind AchilloTrain help to support the Achilles tendon and reduce or relieve pain during exercise and everyday activities.

    • Compression knit fabric activates the muscle to support the joint 
    • It works with the brace’s massage pads to relieve pain
    • Compression also boosts circulation and reduces swelling 

     

     

    More Information

    This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

     

    If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

    Do you have private health? Most private health extras will cover Bauerfeind products. Check to see if yours is included: Bauerfeind Private Health Insurance Inquiry

     

    Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of award-winning braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

    Every product is designed and produced entirely in our innovation and manufacturing facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians and are trusted by athletes worldwide.

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