The Step Up
Step ups are an underutilised tool. The unilateral component helps to strengthen legs individually, and allows hip and knee extension to occur concentrically in a simultaneous way with a greater range of motion.
Coaching tip:
1) Set up a box/bench to be around knee height.
2) Drive up through the front foot.
3) Have a slight lean of the torso.
Programming tip:
These can be a compound or accessory exercise. For them to be a compound, they should be loaded heavy, this can be done by a barbell instead of dumbbells.
Typical sets and reps:
Compound: 2-6e.s. x 2-4 sets
Accessory: 6-10e.s. x2-4 sets
However, this could easily be adjusted for different programming and sport specific needs.
Click Here For a video link on how to execute these exercises.