Step up poulie

Video

Programmi
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Instructions

  • Attach a low pulley handle or rope to the cable machine.
  • Stand in front of a step platform with the cable held in front or to your side, depending on the setup.
  • Place one foot on the step and drive through your heel to lift your body upward.
  • Fully extend your lead leg at the top while keeping balance.
  • Lower yourself in a controlled manner to the starting position.
  • Repeat all reps on one leg before switching sides.

Technical Tips

  • Keep your chest up and core braced throughout the movement.
  • Avoid using momentum from the trailing leg; focus on the working leg.
  • Maintain a straight line from head to heel at the top of the movement.

Breathing Tips

  • Inhale before initiating the step.
  • Exhale as you push up onto the step.
  • Inhale again as you return to the starting position.

Restrizioni mediche

  • Knee instability or recent knee surgery
  • Severe balance disorders
  • Lower back injuries
What muscles do cable step ups work the most?

Cable step ups primarily work the glutes and quadriceps, with secondary activation of the hamstrings, calves, and core muscles due to the added balance and resistance challenge from the cable.

Is the cable step up good for building leg strength?

Yes, the cable step up is excellent for building unilateral leg strength and improving balance and control under resistance, making it a valuable addition to strength and hypertrophy training programs.

How high should the step be for a cable step up?

The step height should allow your working thigh to be roughly parallel to the ground at the start. Typically, this means 12 to 18 inches depending on your height and mobility.

Can I do cable step ups if I have knee pain?

If you experience knee pain, it's important to consult a medical professional. Cable step ups may be modified or replaced with less demanding exercises depending on your condition.

Are cable step ups better than dumbbell step ups?

Cable step ups offer continuous resistance and challenge core stability more, while dumbbells allow heavier loading. Both are effective; choice depends on your goals and available equipment.

Descrizione

The Cable Step Up is a dynamic lower-body exercise that enhances leg strength, balance, and coordination. By combining the step-up motion with cable resistance, this variation provides continuous tension throughout the range of motion, increasing muscle engagement. This movement primarily targets the glutes and quadriceps while also engaging supporting muscles like the hamstrings and calves. The added cable load challenges your core and stabilizers, making it especially useful for functional strength and athletic conditioning. Cable Step Ups are ideal for those seeking to improve unilateral leg power, reduce muscular imbalances, or progress from bodyweight step-ups. It also provides a more controlled alternative for individuals looking to manage joint loading effectively. Whether your goals include performance, hypertrophy, or injury prevention, the Cable Step Up is a highly versatile and effective choice in any training program.

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