The reverse step-up at 3:19 is excellent. Its effect on the VMO is similar to a sissy squat without the excess patellar strain. I like doing this off a decline sometimes.
great information, a little too many people talking, interrupting and giving info., it would be nice if it was more organized, like for example i.e. "Bill is going to show a transverse example of a step up" and then let Bill talk, or "John is going to show a reverse step up", and then let John talk, etc. It just would help the novice process the information better. Thanks for sharing.
Awesome video guys! After three back surgeries I switched from heavy squats to these types of step ups. For maintaining mass, I've been tuning it up by utilizing a dip belt attached to a cable machine, pulling me slightly forward but with the weight on my hips. I took this from an article I read in the 80's about a Bulgarian Olympic Team that used these with heavy bars stepping up on a cinder block but with high reps. Reebok step with three risers does the trick for 20-30 reps per leg or try the 10x10x10 method. Unbelievable pump. Like the guy in the dark shirt said, you see too many people trying to do these with a riser that's too high.
I've seen some trainers have their clients use the step up exercise, but instead of having that back leg hanging out and relaxed, they drive it up into a knee up. In my opinion this takes the focus off the step up leg and puts it on the leg that is coming up into that knee up and I find that it makes the exercise less effective. What do you guys think?
Ok good exercise but how does one progress? Hold dumbbells, wear a weighted vest? No other exercise isolates your quads like leg extensions. It just got a bad rap because morons lift on them beyond their capabilities and injure themselves. While using a lot of swinging momentum.
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