How to do a step up with chair

Setup:

1. Chair position: Place a sturdy chair in front of you, facing the seat.
2. Foot Position: Stand with your feet hip-width apart and a comfortable distance from the chair.

The Lift:

1. Initiate the step: Place your entire right foot firmly on the chair.
2. Step up: Powerfully drive through your right leg to step up onto the chair, bringing your left leg up to meet your right foot on the seat.
3. Step back down: Step down with your left foot first, followed by your right foot, returning to the starting position.
4. Repeat: Repeat the exercise, leading with your left leg for the next repetition. Continue чередования legs.

Tips:

• Engage your core: Keep your core tight and torso upright throughout the exercise.
• Push through the heel: Focus on driving the movement with your heel for maximum power and glute engagement. Avoid relying on momentum from your swinging leg.
• Breathe: Exhale as you step up, inhale as you step down.

Variations:

• Increase height: Use a higher step or box for a greater challenge.
• Weighted step-ups: Hold dumbbells in each hand for added intensity.