Step Up - Bench Alternate
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Quads Glutes Hamstrings Calves Strength Flat Bench Compound Gym
Purpose: This exercise tones and shapes the quads.
Benefits: It is a good exercise to tone and shape the thigh.
Stand in front of a flat bench. Your feet should be flat on the floor and toes pointed forward. Place your arms across your chest. This is the starting position. Place your right foot on the bench and step upwards keeping your back straight. Exhale during this movement. Do not touch your left foot to the bench. Pause briefly. Step back down with your left foot. Inhale during this movement. Do not touch your right foot to the ground. Place your left foot on the bench and step upwards keeping your back straight. Exhale during this movement. Do not touch your right foot to the bench. Pause briefly. Step back down with your right foot. Inhale during this movement. Do not touch your left foot to the ground. Pause briefly before the next repetition. Repeat for the recommended number of repetitions using your left foot. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright in front of a flat bench, toes pointed forward, arms across your chest.
Stand in front of a flat bench. Your feet should be flat on the floor and toes pointed forward. Place your arms across your chest. This is the starting position.
Step 2
Step onto the bench using your right foot, keeping your back straight. Do not touch your left foot to the bench. Pause.
Place your right foot on the bench and step upwards keeping your back straight. Exhale during this movement. Do not touch your left foot to the bench. Pause briefly.
Step 3
Step down using your left foot, without touching your right foot to the floor. Pause.
Step back down with your left foot. Inhale during this movement. Do not touch your right foot to the ground. Pause briefly before the next repetition.
Step 4
Stand upright in front of a flat bench, toes pointed forward, arms across your chest.
Stand in front of a flat bench. Your feet should be flat on the floor and toes pointed forward. Place your arms across your chest. This is the starting position.
Step 5
Step onto the bench using your left foot, keeping your back straight. Do not touch your right foot to the bench. Pause.
Place your left foot on the bench and step upwards keeping your back straight. Exhale during this movement. Do not touch your right foot to the bench. Pause briefly.
Step 6
Step back down with your right foot. Inhale during this movement. Do not touch your left foot to the ground. Pause briefly before the next repetition.
Step back down with your right foot. Inhale during this movement. Do not touch your left foot to the ground. Pause briefly before the next repetition.