Week Two, Day 1
About the exercise
According to latest research in exercise science, the step up exercise and its variations are the absolute best exercises at activating gluteus maximus muscle. They are even better at activating glutes than any type of squat, donkey kicks, or hip thrusts. It is believed that the step-up’s effectiveness is due to the extra demands that are placed on the hip muscles (i.e. glute max, mid, and min) to stabilize the hip joint during the upward and downward motion on one leg. That’s why we’ve included step-ups as an essential part of our free 4-week workout routine.
Exercise instructions
10 repetitions each side, 15-20 seconds rest.
Bring the opposite knee up high.
Maintain reciprocal arm and leg movement.
Modification
Perform same thing on a sturdy chair, bench, or plyo box.