The Exercise Step was a popular piece of equipment back in the 80s and 90s. This was when aerobics was all the rage and Jane Fonda was side lunging in Lycra and leg warmers. Although you may have thrown out your spandex a while back, hold onto your exercise stepper. It’s a great piece of kit that is suitable for all levels.

What is an Exercise Step?

An exercise or fitness step is a multi-functional piece of equipment that can be used for a variety of different fitness activities. Most commonly it’s used for -

• HIIT Workouts

• Aerobics

• Strength Training

• Stretching

However, there is no limit to the different exercises and workouts that you can do with an exercise step. It’s one of the most versatile pieces of equipment you can use. They are great if you want to complete a more intense bodyweight workout. You can also pair it with other equipment such as dumbbells and a barbell to create a more difficult strength training programme.

When using an exercise step, whether at home or in the gym, make sure you wear suitable workout clothing. You should also wear trainers that help to absorb impact if you are taking part in a high intensity workout.

Exercises You Can Perform with a Step

Up and Overs

This is a really popular full body movement to include in a HIIT workout. Start standing by the side of the step and placing one foot on the step. Next, bring the other foot onto the step whilst simultaneously stepping the other foot on the floor on the opposite side of the step. Repeat on each side and continue to increase the pace as you become more confident.

Bulgarian Split Squats

Place the ball of your back foot on the step and the other foot out in front so that you’re in a lunge position with the back foot elevated. Put your hands on your hips and drop the back knee towards the floor as far as you can. Pause at the bottom then return to the starting position. If you want to make this exercise more intense, you can use dumbbells and hold them by the sides of your legs. Or, hold a barbell on your back to increase the weight.

Incline Push Ups

Get into either a full or kneeling plank position, with your hands on the exercise step. Place your wrists under your shoulders and slowly lower your chest down to the step, getting as close as possible. Keep your spine neutral and neck in line with your spine. Try to keep your body in a straight line.

Push back up to the starting position keeping your hips, head and chest inline. To make the exercise harder, place your feet on the exercise step instead and perform the exercise the opposite way round to make it a decline push up.

Elevated Hip Bridges

Lie on the floor next to the exercise step and place your feet flat onto it with your knees pointing upwards. Your knees, ankles and toes should all be inline. Place the hands on the floor by the side of the body and tuck your tailbone under, flattening your lower back into the floor. Push your hips into the air as high as you can, whilst squeezing your glutes and core. Pause at the top and then return back to the starting position.

Elevated Lunge Stretch

Place one foot on the step and the opposite knee on the floor so that you’re in an elevated low lunge position. Keep your front knee in line with your ankle, place your hands on your front knee and sit tall. Take a breath in and as you exhale, sink into the front knee, stretching the opposite hip flexor. Hold for 15-30 seconds on each side.

Benefits of Using an Exercise Step

One of the most impressive benefits of an exercise step is how versatile it is. The list above only covers a small portion of the amount of exercises that can be performed with it. Because a step is adjustable, it means that it can cater to different levels. It can also increase the intensity of a workout as you progress. Other benefits of the exercise step include -

• Improved balance and coordination

• Increased strength

• Increased cardiovascular health

• Improved stability and core strength

You don’t need to get your leg warmers out of the cupboard. But, if you’re looking for a full body workout then it might be time to incorporate an exercise step into your training programme.

Written by guest author Eryn Barber.

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Tags: Equipment > Step ; Exercise Type > Cardio ; Target Area > Legs