5 tips to optimize step climbing –

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The step is a platform widely used in gyms to perform various exercises, for example, for those that promote muscle strengthening and caloric expenditure.

In addition to helping with leg training, the step is indicated for those looking to train the buttocks. It is important to point out that the gluteus musculature acts as a stabilizer of the pelvis and lower limbs and, therefore, when strengthened, provides greater security for the joints during the execution of the movements.

Regarding the lunge that is done with the step, Samela Joia personal from Rovertraining, clarifies that it consists of a variation of the movement performed on the ground.

“The front foot is placed on top of a step, which is used to increase the range of motion, thus reinforcing the intensity and difficulty of performing the exercise,” she says.

According to personal, the sink on the step is a physical activity indicated for those who want to increase the work intensity of quadriceps and glutes.

“In addition, it is a unilateral exercise and can be used to correct muscle asymmetries and imbalances. It also improves your stability, which is a very important aspect for a good performance in training and in day-to-day tasks”, he adds.

In order for you to perform the exercise correctly and get even better results when climbing the step, Sâmela Joi lists five tips.

Start with the weakest side first: That way, when fatigue is already hurting you, it will be easier to continue with the stronger leg.
Project the hips back: When you’re going to execute the movement, start by projecting your hips backwards.
Focus power on the front leg: Do this both on the way down and on the way up.
Watch out for momentum on the way up: Don’t push off with your back leg when you come up.
Don’t plummet on the descent, descend with control: This makes a lot of difference for gaining muscle mass and strength.