Lunge Step-Up
The lunge step-up is a lunge variation in which you not only rise up, but also extend the movement by bringing the back leg forward and upward instead of merely bringing it in. Stepping up increases the engagement of the leg muscles in general. Bringing the leg forward and upward increases the engagement of the hip flexors in particular.
Lunge step-up execution
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1
Stand approximately half a meter in front of a step with your feet shoulder-width apart.
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2
Place your left foot on the step and step up onto it.
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3
Now bring your right leg in and continue the movement in one motion by bringing your knee forward and upward.
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4
Lower your knee again and place your right foot back on the floor behind the step.
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5
Now also bring your left foot back to the floor.
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6
Repeat by stepping onto the step with your right foot and bringing your left leg upward.
Lunge Step-Up
Muscles involved:
Legs:
- Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
- Hamstrings
Glutes:
- Gluteus maximus, medius, and minimus
Pelvis:
- Iliacus (hip flexor)
- Psoas major (hip flexor)
Calves:
- Gastrocnemius
- Soleus
Abdominals:
- Rectus abdominis
- Obliquus externus abdominis (external oblique)
- Obliquus internus abdominis (internal oblique)
- Transversus abdominis (transverse abdominis, 'corset muscle')
Lower back and spine:
- Erector spinae
- Lumbar multifidus
- Quadratus lumborum
Alternatives
- Iron Mikes
- Walking lunges
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