What are good alternatives to step-ups?

SquishyMommy · 04-20-17, 09:11 AM

Two of my favorite exercise systems, Kayla Itsines' BBG, and the Venus workouts, include step-ups and weighted step-ups onto a bench or chair. I use my Firm FannyLifter for these exercises. I am okay doing squats and lunges, but for some reason step-ups are awful on my knees. Whenever I do them my knees "pop" when going up and down stairs for days afterwards. It is not especially painful, just kind of uncomfortable and bothersome.

Anyone have any suggestions for substitutions for these exercises?

PaulaZ · 04-20-17, 09:47 AM

How high is the Fanny Lifter you're using? Is it the original 14 inch one? If so, you might try using a lower step. A normal staircase step is about 6 or 7 inches high. If you have a regular step, start with 8 inches (2 risers) and work up to 10 inches. Also, how long are your legs? If you're short, a 14 inch step may always be too high for your knees with the added weight.

desie · 04-20-17, 09:47 AM

Coming down to your knees on a very padded mat and then returning to standing will work the legs the same way, but because of that it may still make your knees unhappy. I would just substitute a favourite exercise that you feel is good for you and that you don't do enough. I do more balance work and more posture exercises myself.

Tiny · 04-20-17, 04:31 PM

There is a move that KCM does in Split Sessions Workout 2 (Lower Body). She is in a lunge position, belly to her knee, weights are at both sides of the foot. She then bends to pick up the weights but when she pushes up she is pushing from the heel of the foot that is in front. Does that make sense? It just seemed like a really good alternative to a step up.

https://www.youtube.com/watch?v=J9Iqlkp_4pA The move starts at 2:38.

Joni O · 04-20-17, 04:38 PM

I sub deadlifts.

Tugger31 · 04-20-17, 04:56 PM

I agree deadlifts are a good sub.

Also check out the form pointer in this video at about 3:45 or so into the workout. I have never seen this tip before for step ups, but might be something to try if you wanted to still incorporate step ups in some way.

https://www.youtube.com/watch?v=67F77601Mug

Aunt Famous · 04-20-17, 05:20 PM

Yes on deadlifts. Sometimes slow calf raises while balanced. And sometimes barre or Pilates-type stuff, like

For glutes/backside of body: Put your hands on a chair, torso parallel to the ground, leg lifts up to parallel (or pulses from parallel). Or do hydrants or pulsing bent knee donkey kicks from that same starting position.

For quads/front side of body: Sit on the floor, back straight, and arms to the side, then lift a leg up and pulse with control (first with pointed toes, then flexed, and again in turnout, first with pointed toes, then flexed -- each for at least 10 reps, then switch sides). It sounds easy, but try it and report back. Ha!

AF

Check out my blog at www.typeALC.com

Sue B · 04-21-17, 12:12 PM

Lower the step and don't use weights.

bfit · 04-21-17, 12:37 PM

I agree with lowering the step. If you have to just start with the base of an aerobic step (no risers) which is 4 inches I think.

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04-20-17, 09:11 AM
SquishyMommy Join Date: Jan 2011 Location: Indiana	What are good alternatives to step-ups? Two of my favorite exercise systems, Kayla Itsines' BBG, and the Venus workouts, include step-ups and weighted step-ups onto a bench or chair. I use my Firm FannyLifter for these exercises. I am okay doing squats and lunges, but for some reason step-ups are awful on my knees. Whenever I do them my knees "pop" when going up and down stairs for days afterwards. It is not especially painful, just kind of uncomfortable and bothersome. Anyone have any suggestions for substitutions for these exercises? __________________ -Jennifer

04-20-17, 09:47 AM
PaulaZ Join Date: Jul 2012	How high is the Fanny Lifter you're using? Is it the original 14 inch one? If so, you might try using a lower step. A normal staircase step is about 6 or 7 inches high. If you have a regular step, start with 8 inches (2 risers) and work up to 10 inches. Also, how long are your legs? If you're short, a 14 inch step may always be too high for your knees with the added weight.

04-20-17, 09:47 AM
desie Join Date: Nov 2001 Location: Canada	Coming down to your knees on a very padded mat and then returning to standing will work the legs the same way, but because of that it may still make your knees unhappy. I would just substitute a favourite exercise that you feel is good for you and that you don't do enough. I do more balance work and more posture exercises myself.

04-20-17, 04:31 PM
Tiny Join Date: Nov 2011	There is a move that KCM does in Split Sessions Workout 2 (Lower Body). She is in a lunge position, belly to her knee, weights are at both sides of the foot. She then bends to pick up the weights but when she pushes up she is pushing from the heel of the foot that is in front. Does that make sense? It just seemed like a really good alternative to a step up. https://www.youtube.com/watch?v=J9Iqlkp_4pA The move starts at 2:38. __________________ Mary H.O.P.E.=Hold On Pain Ends D.I.E.T.=Did I Eat That "If I fall, I will get back up. If I am beaten, I will return." "Strong is what happens when you run out of weak." "As the New Year dawns we look back on a year of upheaval through the world and through our lives as well. Life is difficult. For those of us raised with the illusion that if we go to school, work hard, all will be well, that illusion dies hard."

04-20-17, 04:38 PM
Joni O VF Supporter Join Date: Oct 2001 Location: Twin Cities, MN	I sub deadlifts.

04-20-17, 04:56 PM
Tugger31 Join Date: Feb 2002	I agree deadlifts are a good sub. Also check out the form pointer in this video at about 3:45 or so into the workout. I have never seen this tip before for step ups, but might be something to try if you wanted to still incorporate step ups in some way. https://www.youtube.com/watch?v=67F77601Mug

04-20-17, 05:20 PM
Aunt Famous Join Date: Dec 2011 Location: the Sunny South	Yes on deadlifts. Sometimes slow calf raises while balanced. And sometimes barre or Pilates-type stuff, like For glutes/backside of body: Put your hands on a chair, torso parallel to the ground, leg lifts up to parallel (or pulses from parallel). Or do hydrants or pulsing bent knee donkey kicks from that same starting position. For quads/front side of body: Sit on the floor, back straight, and arms to the side, then lift a leg up and pulse with control (first with pointed toes, then flexed, and again in turnout, first with pointed toes, then flexed -- each for at least 10 reps, then switch sides). It sounds easy, but try it and report back. Ha! AF Check out my blog at www.typeALC.com

04-21-17, 12:12 PM
Sue B VF Supporter Join Date: Nov 2001 Location: Maryland	Lower the step and don't use weights. __________________ Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile.

04-21-17, 12:37 PM
bfit Join Date: Nov 2005	I agree with lowering the step. If you have to just start with the base of an aerobic step (no risers) which is 4 inches I think.