This week’s Fitness Friday move of the week is the step-up, a super exercise you can do anywhere! All you need is a bench, step or sturdy chair positioned against a wall.
This is a brilliant exercise for targeting and strengthening the muscles of your glutes and hamstrings to create leaner, stronger legs, and a tighter, more lifted bottom (yesss!). Plus it works your core muscles, helps to improve your posture, and also engages your arms and upper body if you hold a weight, as I did for my legs day workout in Bodybyrne gym yesterday. Please excuse the messy hair, these were taken towards the end of the session!
How to do step-ups:
1. Stand in front of a bench, chair or step and place your left foot firmly on the step.
2. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat. Really press down through the heel of the foot on the bench to properly engage your glutes.
3. Keep your chest up and core engaged for the whole exercise and ensure your weight is evenly balanced, not leaning too far forward or too far back.
My trainer, Amanda, advises doing this exercise 3-4 times a week. Try 12-15 reps on each leg, and more experienced gym-goers may want to hold dumbbells in either hand, or a kettlebell in the middle.