To perform a step up with a leg raise, focus on controlled movements and proper form to engage your core and glutes effectively.
Here's how you can do it:
-
Start Position: Stand facing a step or platform. The height of the step should be challenging but allow you to maintain balance.
-
Step Up: Place your entire right foot firmly on the step.
-
Engage Core and Glutes: Engage your core muscles to stabilize your body and use your glutes to power the step up.
-
Step Upright: Step up onto the platform, bringing your left knee up towards your chest in a leg raise. Point your toes on the raised leg. Keep your knee in line with your toes.
-
Forward Hinge: While raising your knee, perform a slight forward hinge at the hips. This helps load the glutes and hamstrings of the supporting leg.
-
Controlled Descent: Slowly lower your left leg back to the ground. Then, step down with your right foot, returning to the starting position.
-
Repeat: Repeat on the same leg for the desired number of repetitions before switching to the other leg.
Key Considerations:
- Core Engagement: Maintain a tight core throughout the exercise to prevent lower back pain and improve balance.
- Glute Activation: Focus on using your glutes to drive the movement, especially during the step-up and leg raise.
- Controlled Movement: Avoid using momentum to swing your leg up. Focus on controlled movements to maximize muscle engagement.
- Balance: If you're having trouble with balance, start with a lower step or use a wall for support.
By focusing on proper form and controlled movements, you can effectively target your glutes, core, and legs with the step-up leg raise.
