라이브러리로시작 
끝 
운동 라이브러리
Weighted Step-Up
A dumbbell-loaded step-up onto a box that builds single-leg quad and glute strength with direct carryover to climbing and sprinting.
하체덤벨Step-up
주동근
대퇴사두둔근
협응근
햄스트링종아리코어
장비
덤벨
패턴
Step-up
준비 자세
- 01Hold a dumbbell in each hand at your sides.
- 02Stand facing a box or bench about knee height.
- 03Place one full foot on the box with the shin near vertical.
- 04Brace and keep the chest tall.
수행
- 01Drive through the front foot to lift the body onto the box.
- 02Bring the trailing foot up to meet it without pushing off the floor.
- 03Step back down under control with the same trailing leg.
- 04Finish all reps on one side or alternate as programmed.
체크포인트
- -The working leg does the lifting; the bottom leg does not bounce off the floor.
- -The whole foot stays on the box, heel included.
- -Torso leans only slightly forward, not collapsing over the knee.
- -The descent is controlled, not a drop.
흔한 실수
- -Pushing off hard with the trailing leg.
- -Using a box so high the back rounds to reach it.
- -Letting the front knee cave inward under load.
- -Falling off the box instead of lowering under control.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per leg with dumbbells at the sides.
- -Choose a box height where the thigh starts at or slightly above parallel.
- -Slow eccentrics increase glute and quad demand without heavier dumbbells.