I did 80 dumbbell step-ups in a week — here’s what happened to my legs

Stepping up has been around for a while and is mostly featured in group classes like Les Mills and CrossFit. That’s because resistance he exercises for beginners work your legs and butt hard while scaling for any fitness ability. So I decided to do 560 times over 7 days.

Step-ups are leg torching exercises that target the quadriceps, hamstrings, core, and gluteal muscles. You can use step-ups with lower heights and faster cardio, or strength programs with higher weights and higher steps.

No matter what program you choose, one thing is for sure: they burn. And by adding resistance (I recommend kettlebells or the best adjustable dumbbells), your muscles work even harder. Look no further. This is what happened when I did 560 weighted step-ups in one week.

how to step up

(Image credit: Shutterstock)

You can use any equipment for the exercise, but we recommend a plyometric box, bench, or steps. Practice with your own weight first. If you want to add weight, barbells, dumbbells, or kettlebells are great options.

Popular weighted step-up variations include holding the weight at your side, hanging it over your shoulder, or lifting it in front of your chest – called a goblet hold. increase the

How to step up:

Stand in front of a step, box, or bench
hold the weight in the desired position
Step up with your left foot, allowing your heel to drop as you land
stand with left leg outstretched
put right foot on left
Bend your left leg and lower your right leg to the floor
Bring your left foot down to meet your right foot.

Benefits of stepping up

Box jumps (see photo below) require explosive power to jump with both feet at the same time, while stepping up is easier for beginners and easier on the joints. Both exercises build strength in your lower body and glutes, but while this variation protects your knees, box his jumps train the fast-twitch fibers involved in explosive movements like jumps. .

Woman doing a box jump in a warehouse gym landing with both feet on the box during weight training

(Image credit: Getty Images/Unknown)

560 Weighted Step-Ups in One Week – Here’s What Happened to My Feet

Here’s what high-rep weighted step-ups did to my legs.

First day

I settled on plyobox step-ups and worked on 80 reps per day using heavy dumbbells in goblet holds. designed to sweat 50 calories in a ski erg, do 50 push-ups, then 80 weighted box step-ups. The goal was to fatigue my upper body and not spoil myself for stepping up.

2nd and 3rd day

Over the next few days, the high reps worked the quadriceps hard, concentrating on an upward trajectory and pushing the leg while pushing firmly on the standing leg instead of slouching forward. My legs were on fire after every repetition.

4th day

I decided to mix. To make the exercise more difficult, I switched the box to a higher setting and moved more slowly. It’s a technique called time in tension, which he explains in his 5 Clever Ways to Build Muscle Without Lifting Heavy Weights article.

Slower movements with heavier weights lean towards strength training (go lighter and faster if you prefer explosive power or cardio). We concentrated on the rear chain and finally got the butt pump we needed.

Day 5

The stronger side picked up the slack from fatigue and started leaning more on his right leg. When the body pushes the weight unilaterally (one side at a time), weak muscles have nowhere to hide. This happens to all of us.

Your body, trying to protect you, may find ways to make exercise easier. These little cheats can put extra strain on your body in the long run. is the strain on the lower back from slouching and leaning to one side. Try to keep your spine tall and your weight off as needed. This helps correct your form before adding strength.

6th day

By day 6, my hips felt tight, so I added these hip mobility exercises for hip flexor pain and made sure my hips were fully extended at the top of every rep. My lower back was also sensitive, and I lost weight to maximize the efficiency of my reps and not take my focus away from the task at hand, wanting no return from my long-suffering chiropractor.

At this point, my muscles were on fire, but I felt like I was over the hill, and my reps (weirdly) felt more comfortable (just). By adjusting the position of my feet and driving with my standing leg, I was able to drive powerfully.

Day 7

Whew, at 560 repetitions, it was nice to see the back side of this fitness challenge. This movement is also a compound movement, a multi-joint, multi-muscle movement. Muscles don’t work on their own, so this was a torture from core to toe.

Step Up: Verdict

Note that you don’t have to do the 560 step-ups as part of your training program. You should always have a rest and active recovery program to help your body recover throughout the week. Overworking certain muscle groups can lead to injury, but splitting your leg days by core (check out the best ab exercises) or upper body is a good compromise.

Stepping up can help build strength in your knees, but if your knees bend in or out or over your toes, focus on stabilizing your legs before adding weight. It’s not a sin to do it, and it can increase activation of your glutes and hamstrings, but avoid rounding your spine and slamming into your hips. Overall, step-ups are a great exercise for runners looking to develop lower-body strength and power, especially during outdoor training, but we might archive this challenge.

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