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Alternatives to step-ups


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I'm starting NROLFW for the second time! And after the first workout, it turns out I  still HATE step-ups just as much as i did the first time I did the program. Does anyone know any good alternatives i can do instead? I don't know if I can force myself through them again! D:

I just hate them because they are boring for me. Not because they cause pain or anything like that.

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Whoops! I read sit-ups instead of step-ups?  OK, glasses' appointment tomorrow and I think I will go do some hanging abs.

According to bodybuilder.com, step ups work the following muscles:

Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings

http://www.bodybuilding.com/exercises/detail/ view/name/dumbbell-step-ups

Bodybuilder.com has many alternatives for working the quads, and many of the exercises work other muscle groups.

http://www.bodybuilding.com/exercises/finder/ lookup/filter/muscle/id/7/muscle/quadriceps

You can sort by rating, and you can exclude certain types, equipment.  I recommend trying out as many as you can and using different ones each day.  You will hit your quads from different angles, maximizing benefit. Ones I find interesting are:

Mountain Climbers don't require equipment.

Rope Jumping Intense workout.

Alternate Leg Diagonal Bound  There's a lot of that type of exercise for quads, using multiple types is best.

 

 

 

 

 

 

I too hate step ups and remember a friend told me "the exercise you hate the most is the one you need to do!!"  I think they were right.  I don't mind them anymore - I just try to push myself harder and heavier each time.  Use a higher step or a heavier weight.

Good luck finding the substitute, but do try to do them every few workouts at least!!

 

If it's boring, the weight is probably too light.  Wink

A good alternative is climbing stairs 2 steps at a time.  Keep your torso vertical when you do it (in other words, don't lean forward).  If it isn't challenging after doing 6 on each leg, increase the weight.  

got the New rules of lifting for life and the progress after the step up is a single leg romanian deadlift- level 4 is a single leg squat- using the step/ bench to squat off of- dbs held out front and then level 5 is a single leg deadlfit

There are also "beyond leve 5" options, cross over step ups basically you stand with the right leg next to the box and cross left leg in front onto box step up

Sprinter step ups- and then an overhead sprinter step up using barbell ( no thanks!!)

Thanks, I'll try some of those options! And I'll try to force myself to do some regular step ups every once in a while too :P

The steps at my gym are placed right in front of a window that looks out on this god awful court yard, overrun with weeds and the concrete is all cracked and theres trash everywhere. I hate looking at it. But I can't move the steps and theres not a lot of sturdy benches around. But oh well! :)

Original Post by ela_2842:

Thanks, I'll try some of those options! And I'll try to force myself to do some regular step ups every once in a while too :P

The steps at my gym are placed right in front of a window that looks out on this god awful court yard, overrun with weeds and the concrete is all cracked and theres trash everywhere. I hate looking at it. But I can't move the steps and theres not a lot of sturdy benches around. But oh well! :)

Get a "pin up" of a hot body and tape it up in your line of vision LOL!!

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