A Move You Should Do MONDAY – Anterior Step Up with High Knee

Don’t let the height of this step deter you. This week’s exercise, the anterior step up with high knee march, can be done on any size step, even the bottom step of your staircase. Let’s take a closer look at how to do it:

Place one foot on a step
Step up on to the step as you lift your opposite knee like you are marching. Make sure your knee is in line with your second toe. Don’t let it fall in or out.
Move your arms opposite to your legs
Pull your toes up towards your shin
Lower yourself back to the starting position in a controlled manner
Perform 10-12 repetitions

Why does this matter?

A step-up exercise is an excellent functional exercise to strengthen the large muscles of the hips and thighs: gluteus maximus, quadriceps and hamstrings. But, there is an added benefit to pulling your opposite knee up high and pulling your toes towards your shin. These added two moves activate the gluteus medius (side butt muscle) and your transverse abdominus (deep abdominal muscle).

In under a minute, you can activate muscles that will prevent knee pain, lower back pain and bursitis of the hip. Give the anterior step up with high knee march a try. Your knees and back will thank you.

Because nobody has time to be in pain.

Until next time…