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Explosive Step Ups

Explosive Step Ups. By Penina Adongo and Shirley Chung. Definition. A resistance exercise that trains the legs and hips for explosive step up patterns. Muscles Involved . Hamstrings, quadriceps, and gluteal. Hamstrings. Quadriceps. Technique.

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Explosive Step Ups

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  1. Explosive Step Ups By PeninaAdongo and Shirley Chung

  2. Definition • A resistance exercise that trains the legs and hips for explosive step up patterns.

  3. Muscles Involved • Hamstrings, quadriceps, and gluteal. Hamstrings Quadriceps

  4. Technique • Keep back straight and ensure foot is entirely on the step. • Use a box/step with a maximum height of 18”. • Step with one leg onto the box and explode vertically using the leg you stepped up with. • Jump as high as possible off of this one leg by aggressively extending the hip knee and ankle while swinging arms upward. • Slowly lower yourself from the box and repeat using the same leg until the designated number of repetitions have been completed. • Then switch and perform the same number of reps using the opposite leg.

  5. Variations: Barbell Step Ups • Position bar on back of shoulders and grasp barbell to sides • Place foot of first leg on bench. • Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. • Step down with second leg by flexing hip and knee of first leg. • Return to original standing position by placing foot of first leg to floor. • Repeat first step with opposite leg alternating first steps between legs

  6. Variations: Light Weights • This can also be performed by holding light weights to the sides of the body.

  7. Variations: Special • Personal additions and changes can be made as desired.

  8. Beneficial For: • Bicyclists • Triathlon Participants • Football Players • Bodybuilders • Swimmers • Knee Rehab (No Weight) • Sprinters (Light Weights)

  9. Should Not Be Used by: • People over the age of 55 • Those with previous ACL injuries • Ankle injuries (Barbell Variation) • Endurance Runners (Barbell Variation)

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