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Equipment Needed
Flat surface, preferably without carpet.
Step Platform A long, rectangular platform accompanied by risers that allow you to adjust the height of the platform. Can be used as a bench for weight training as well as for step aerobics.
Muscles Worked
Abductors
The abductor muscles are commonly but erroneously referred to as the outer thigh muscles. In fact, the two muscles that comprise the upper hip and are part of the glutes and are referred to as gluteus medius and gluteus minimus. Attached to the pelvis and the top of the thighbone, the gluteus medius and gluteus minimus move the leg out and away from the center of the body. The minimus also medially rotates the hip.
Quadriceps
The quadricep includes the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The largest muscle is the rectus femoris that connects to the pelvis and below the kneecap. It sits in the center of the thigh, crossing the knee and hip joints. The vastus lateralis and vastus medialis on either side of the knee and the vastus intermedius, underlying the rectus femoris, run from the top of the thighbone to the knee and work to straighten or extend the knee.
Hip Flexors
The hip flexors include three muscles, the psoas major, psoas minor and the iliacus. These muscles work together whenever the hips are flexed, as in when the knee is raised or in bending forward. While all muscles attach at the front thighbone, the psoas major attaches at the lumbar vertebrae, the psoas minor attaches at T12 and the iliacus attaches at the inner part of the upper pelvis.
Gluteals
The gluteal muscles include the gluteus maximus, medius and minimus. As one of the most powerful muscles in the body, the gluteus maximus is also the largest of the three gluteal muscles. The maximus, which originates at the outer edge of the pelvis and attaches at the base of the spine, moves the leg backward and is responsible for the outward rotation of the thighbone. The gluteus medius, also referred to as the upper hip, partially accounts for the shape of the butt and hip. It attaches at the top of the pelvis and the upper edge of the thighbone. The minimus rests underneath the medius. Both muscles are used to lift the leg out and away from the body as well as to rotate the hip.
Exercise Set-Up
- Set-up the step platform so that it is at a challenging height for your legs but does not compromise the comfort of your lower back and/or knees.
- Stand to the side of the platform so that your right leg is closet to it.
- Place your gaze forward and slightly down and engage your abdomen by pressing your bellybutton to spine.
- Place your right leg on top of the platform so that it is bent at almost 90-degrees. The knee of your left leg will also bend. This is your starting position.
- Lift yourself up by using the power of your right quadriceps.
- Turn your hips slightly to the left as you take your left leg behind you and touch it to the floor on the opposite side of the platform.
- Lift your right leg again using the power of your quadriceps and return your left leg to the starting position.
- Once you have completed your set, start with your left leg on the platform and repeat the above steps
What to Watch Out For
- If you experience knee pain during this exercise, stop immediately and contact your MoreFit personal trainer for an alternate exercise.
- It is common to lose your balance as you familiarize yourself with this exercise. Don’t worry if your rhythm is broken from time-to-time because of this. Simply continue the exercise until you have completed a set.
- It is important to protect your lower back throughout this exercise by leaning slightly forward and keeping your abdomen engaged throughout.
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