Moves/High Step Up With Rotation

High Step Up With Rotation

ID: 655

No video uploaded

Exercise Types:
Lower Step, Core Rotate
Contraindications:
Knee Problems, Ankle/Calf Problems, Lower Back Problems
Equipment:
Step
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Front shin should remain as vertical as possible throughout.
  2. 2. The standing leg stays engaged even when it is the recovery leg.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.