# 9: Step-ups

Number Nine on my Top Ten Exercise List: Step-ups

Step ups should be a staple of any serious resistance training routine.

Step ups:

Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;

Improve neuromuscular coordination;

Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;

Can be adjusted for strength levels by changing the height of the step;

Are great for the crucial glute, quad and hamstring muscle groups.

A few tips for the step up:

1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.