Step Up onto a Platform, a Personal Trainers' Favorite Exercise
By Ralph Klisiewicz, certified Chicago personal trainer
Step up onto a platform is a very effective strengthening exercise if done correctly. This exercise is most often used by fitness instructors teaching group class, however it can also be used by a personal trainer for strength training.
There are often differences between how a fitness instructor and personal trainer utilize this exercise. During fitness class, the step on is performed at fast tempo. The goal of a class is usually to train cardiovascular endurance. On the other hand, a personal trainer may slow down the temp to emphasize control of the body through a full range of motion. Moving slowly can be more difficult because the of the effort it takes to maintain stability through the entire range of motion. When the exercise is performed at a fast tempo, the momentum of the movement will keep the body relative stable through the range of motion.
A personal trainer may also use this exercise to progress a client through resistance. Once a fair level of stability is achieved, a client may be expected to add more resistance placing a barbell on the shoulders or carrying dumbbells while stepping on the platform. The weight may be increased progressively over a span of 6-8 weeks. Increasing resistance is less emphasized during aerobic classes.
This exercise is a great tool for personal trainers working with clients pursuing a variety of goals. The step on is a great tool at developing balance and stability as a prerequisite for heavy squats but it can also be mixed in a full body/circuit workout for those looking to loose weight.
Step Up onto a Platform : Step 1
- Stand about 2 feet away from platform
- Plant foot on the platform assuming approximately a 90º angle at the knee
Step Up onto a Platform : Step 2
- While keeping one foot on the platform, step forward onto the platform slowly brining the other knee up to a about 90º at the hip
- Maintain neutral spine position through the step
- Slowly step back to the ground leaving the planted foot on the platform
- Keep the planted foot stationary through out the entire set (the planted foot is a global pivot for the entire movement)