03/19/2024
Previously I discussed why step ups are my favorite glute and quadriceps exercise as they mimic the unilateral concentric contraction of the glutes/quads during the power phase of the pedal stroke. Compared to 24 different gluteus maximus exercises, step ups have been shown to elicit the highest activation levels of the gluteus maximus.
Why does this matter? A stronger gluteus maximus equals a stronger, more efficient pedal stroke and can be protective against injury!
Looking for equipment to do step ups at home? I’ve linked to my favorite things in my bio: a step-up plyo box (3 different heights- 12in, 14in, and 16in) and Bowflex Adjustable weights (space efficient and can adjust from 5 # to 52.5 #)
Resource: Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843: PMCID: PMC7039033
