Intensity: Vigorous
Plane of Motion: Sagittal 
Equipment: None 
Target Muscle: Quadriceps 
Bench Steps Up
Tips
  • Using Dumbbells or Bodyweight

 

  • If using dumbbells keep the dumbbells by your side in a stable position 

 

  • Place a bench or platform at a 90-degree angle for the knee

 

  • Carefully place your foot on top and push upward dragging the other leg on to the bench to a regular standing position 

 

  • While coming down slowly, keeping heels directly on the bench or platform and repeat

 

  • Push upward squeezing your glutes and pushing your knees outward(externally rotating your hips) 

Before                           After 

FITNESS COACHES

TROY MCCUNE & ORLANDO KIRK JR

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