Step Ups...You're Doing It WRONG
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- Опубликовано: 11 сен 2024
- Women's Top 5 Mistakes in the Gym: • Women's Top 5 Mistakes...
This single leg exercise is extremely versatile, providing plenty of variations in loading options, box height, and volume prescription. When used properly, it can be a great way to develop strength or strength endurance in the glutes, quads, and hamstrings. Since this exercise is concentric first, it can sometimes be harder to teach the perfect technique and control.
Connect with Coach PJ on Instagram: @CoachPJnestler
In this video I will outline a few key mistakes that people make when performing step up variations, and show you how to correct those mistakes to get the most out of this movement.
Good info. But you're doing the audio wrong. 😅
😂😂😂
😂😂😂
Lololololo
True lol
this was before the rode wireless go
So this is what Gina Linetti went on to do... Nice video guys, very helpful!
is that really her?
Great video! Short and to the point! Thanks for pointing out that stepping down is just as important to avoid injury, I'll pay more attention to that 👍👍
Excellent tips! Especially keeping the toes of the lower foot up to prevent pushing from that leg.
Thank you for your comment, I appreciate your support!
@@CoachPJNestler So how high should the box be? And how many reps/sets per leg? Thanks.
YES! Thank you!! I have been struggling with this! I so appreciate you. I've used a wheelchair nearly full time for years. Recently, God's healed me so I'm working on strengthening muscles especially on the side that was impacted, gaining balance, etc. I have to do these with support but after this video, I can actually tell the difference in engagement. 😁
Haven’t done this exercise, but could imagine if I did, I would make those mistakes. Very clear explanation. Sometimes exercise videos will explain these sorts of things, but you’re still kind of going “huh?” At the end, and are left with more questions. Even in physical therapy I question if I’m doing stuff right. This left me feeling like if I did find a sturdy box at my height, I wouldn’t question myself doing it after watching this
Thank you!!! My calves BURN when I do this with weights and I wasn’t sure why!! Now I know what I was doing wrong and can avoid that now! Phew! Thank you SO much!
Thank you for clearly explaining the right method to do it. 🙏 I got injured for doing it incorrectly 😢 This is so helpful!
Just did these today... I was totally doing them wrong... subscribed!
This was an excellent explanation. I have been doing it wrong for a very long time. Thanks
How do we determine the correct height of the box for our individual needs?
Y is everyone bent out of shape for this woman not smiling? This is a serious video
5 words: It's the RUclips Comment Section
@@1986Unlimited 6 words
Knee replacement surgery isn’t a smiling affair.
I think a wireless mike would really help with your voice instruction.
Greg Chock I had that same thought
This exercise has help me build bigger stronger thighs and my butt has gotten bigger. Great video
how many reps and sets?
Why would someone want their butt to get bigger?
jarry Dee cause a strong butt is not only healthy BUT it’s sexy!!! Flat butt is an unhealthy butt!
@@jarrydee2799 Not everyone has a butt, so bigger may be better to some.
Also, look at Kim K, Iggy, and Nicki sooo much plastic surgery.
A big butt is the trend now.
@Eric Richards Its not brainless. Generally people with big glute muscles are healthy. Weak glutes can lead to lower back and hamstring issues as those muscles have to work harder to compensate for the glutes. Being attracted to healthy people makes sense as your significant other's problems tend to become your problems too.
Thanks! I was doing this wrong. I will be implementing the techniques demonstrated.
Wish you would've gone over on how to come back down safely.
2:55
I had to rewind to see that there was a rep of using raised leg to lower under control.
I agree that a few reps at the end of proper technique would have hammered it home. It was easy to miss.
Still appreciate. Just a tidbit of feedback for future vids.
What is the correct height for the box? Is it that when the foot is on the box the thigh is parallel to the ground?
your model demonstrated an efficient and effective functional movement to step up on to a platform that was too high for your purposes
Is there any problem if I do step up everyday?
I'm so over step ups. No matter how many videos I watch I just cannot. 🙄
Thank you for this info…I’ve been living wrong lol!
How tall should the step up be? 18 in or 24?
How do you determine the right box height to use?
Lots of folk asking this..
Good suggestions, but please use a mike.
So are you saying that that box is too tall for her? She should use one that is talored her height? What if I want more "challenge"?
Good advice ill tty to incorporate standjng closure to the box. Thanks
Dubell step up wthout dunbells 😊 Nice video and info though thankyou 🙏 Just need to improve sound.
those are just 0kg dumbbells, you have to imagine them being there.
I think it is better sideways to the box and not in front of it. Your floor foot can be in a better position then that makes cheating even harder.
Super helpful. Thank you!
So how should I step down? Don't tell me what I shouldn't be doing!
you mentioned her step up box is too tall for her. I use a shower chair for my step ups (at home workouts) but feel like mine is too high as well (when i step up with my left leg i usually rest my weight on the knee out of reflex to stepup) How tall should the step be in relation to your body? Knee high? 2 inches lower than knee high?
Great video - thanks for the info. How many step up would you recommend?
Is that a 12” or 18” box? 🤔
When I step up the motion makes my back feel like it is going to click.. is there a way to stop that?
I was just going to say that box looks too high for her as she was rounding a little… but you bet me to it
So happy to come across these videos! So concise and informative!
When doing this exercise, are you suppose to squeeze your glutes at the top (when both feet are on the stool)?
Not the most important cue to focus on but you certainly can
I do feels great
Very good info, thanks.
thanks for the info much needed
Audio can be improved 100 times with a clip type microphone
Thanks for the tip!
Tips, tricks, tools of the trade... simply awesome! Thank you!
Do you recommend a particular height for a step up box? 5ft1 here and been using a dining chair but after watching this I think it's too high?!
Different heights target different things, neither is necessarily wrong. Higher box will be more glute dominant, lower box more quad dominant.
Thanks coach.
Talking too fast with too much echo distorts the sound.
Good info.. please use good mic for clear instructions
Thanks - very helpful!
Wow you are the best
Thanks for the tipz! what would be the appropriate height for a shorter person to perform the movement correctly?
somewhere between 12-16 inches probably. Try a low box where your knee is slightly below your hip when your foot is on the box.
Thank you very much.Subcribed
How can you access what height of step is best for an individual?
Due to a hip operation three years ago, there is a difference of 8 inches in height between my left and right foot in terms on how much I can raise the knee. In this case, should I use two different size boxes or should I train both sides on the lower size box? If I train every day how soon will it be before the weak leg can pull my weight as much as the stronger leg?
Use the lower one for both
You need to “Mike up” dude.
Cool!!! Thanks
I’ve been doing them wrong for years 🙃
I can't hear anything
You need a good mic
amazing
I can't watch this, why doesn't Christina get to say anything
Nick Tumminello explain better
"This is the dumbbell step up...." but im not gonna show you how to implement the dumbbells at all
....uhhh....hold them....
@@CoachPJNestler clearly. but I’d expect more thoroughness when you lead with “dumbbell step up” ..also didn’t address setting appropriate box height, bracing mechanics. Chest to the ceiling is a cue with consequence of thoracic hyperextension if u don’t address bracing.
that is so hard to do 😣😣😣
I welded a step up stool for me, cause I thought these exercises would give me a bigger butt, my questions will they and how many do I have to do a night for that to happen????
No one exercise will help you build a bigger butt on its own. You need a well-rounded strength routine that focus on progressive overload (ie: gradually increasing the difficulty of the movement over time, by lifting more weight, increasing reps or range of motion, or a combination of all those things - WITH PERFECT FORM), and incorporates various compound/isolation movements to target different areas of the glutes to encourage muscle growth and improve shape. You also need a well-balanced diet of predominantly whole foods to support your goals. Building a bigger butt takes deliberate lifestyle (nutrition and exercise) changes. You have to be intentional about it, not in a rush to cut corners. There's no way around doing the work, and part of that work involves educating yourself.
Check out the books Strong Curves and Glute Lab by Bret Contreras. Both primarily focus on gaining a bigger butt. However, just like Sur-sur O wrote you have to incorporate whole body exercises as well and change your diet. You need to consume the right calories nutrients and especially protein to repair your muscles. The two books I listed also go over this and help you set up a 12 week workout plan. But even after the 12 weeks you need to continue in order to keep it up.
@@Floratic word, I own that book myself. It has been integral in me improving and strengthening my entire body over time. I love Bret Contreras! I also recommend Abby Pollock, who has a very comprehensive RUclips channel.
@@SuraiyahFitness Oh nice! Thanks for the recommendation. I'll go check her out. 😁
What is the thing she's stepping up on called?
Steper
Preciosura that is the worst answer I've ever seen. A stepper is a step machine. This is a plyo box.
No I wasn't. How condescending.
I can't hear a word you say.
I'm gonna use a chair
I've done it. It works just fine.
Does anybody else find their legs go numb when doing step ups? I don’t know what is wrong with me!
Step up benefit?
It's to grow/targets your lower glutes
not a good exercise anyway much better options are available
Good instruction! The lack of enthusiasm from the lady demonstrating doesn't really bother me... but I don't like that her hands are tucked behind her back. Personally, I would recommend my client to have their arms straight out in front to help with balance.
Briana J. Her hands are only behind her back so they don’t get in the way of the camera so you can see her leg and hip angle. But yes arms in front is ok or I prefer to move the opposite arm and leg similar to walking/sprinting if she is not holding weights
What do u want her to do haha
What do you mean? I wrote what I think she should do.
Bad audio
You should NOT demonstrate bad technique. ONLY show correct form so our brains only store the right way to do something.
Great tips love your doing it wrong series,, (ps your model looks like she hated her life lol maybe use some one happy next time) just saying ,, no shade !! Lol
Hahaha..she smiled at the beginning! Not everyone is comfortable in front of the camera
I think she is very beautiful. I'd love to follow her on Instagram
Too long video
thanks for the tips!