{"id":314,"date":"2010-07-06T13:00:44","date_gmt":"2010-07-06T03:00:44","guid":{"rendered":"http:\/\/www.maxnrgpt.com.au\/blog\/?p=314"},"modified":"2020-07-29T06:55:23","modified_gmt":"2020-07-28T20:55:23","slug":"step-up","status":"publish","type":"post","link":"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/","title":{"rendered":"Step Up Alternating Legs &#8211; Exercise of the Week"},"content":{"rendered":"<h2>Step Up Alternating Legs<strong> &#8211; <a title=\"Exercise of the Week\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/\">Exercise of the Week<\/a><br \/>\n<\/strong><\/h2>\n<ul>\n<li>Stand facing a step. Place your right foot on the step and your left on the   floor.<\/li>\n<li>With your abs braced and glutes squeezed, start the movement by   pushing through the front foot (right) on the step, driving powerfully upward to   the standing position<\/li>\n<li>Once both feet and your entire bodyweight is placed at top of the step lower the right foot back down to the bottom of the step, followed by your left foot<\/li>\n<li>Pause briefly at the bottom with both feet firmly on the ground and repeat<\/li>\n<li>After 10-20 repetitions, swap legs placing your left foot on the step and your right on the floor to repeat the process with your other leg<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/04\/stepup-start.jpg\"><img decoding=\"async\" loading=\"lazy\" title=\"Single Leg Step Up -  Start\" src=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/04\/stepup-start-300x212.jpg\" alt=\"Single Leg Step Up - Start\" width=\"300\" height=\"212\" \/><\/a><a href=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/04\/stepup-finish.jpg\"><img decoding=\"async\" loading=\"lazy\" title=\"Single Leg Step Up -  Finish\" src=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/04\/stepup-finish-300x212.jpg\" alt=\"Single Leg Step Up - Finish\" width=\"300\" height=\"212\" \/><\/a><\/p>\n<p><em>(Click each image for a larger view)<\/em><\/p>\n<p>For more squat variations and other great exercises, visit the &#8216;<a title=\"Exercise of the Week\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/\">MaxNRG Exercise of the Week<\/a>&#8216; page or check out or <a title=\"Exercise Video Library\" href=\"https:\/\/www.youtube.com\/user\/MaxNRGpt\" target=\"_blank\" rel=\"noopener noreferrer\">Exercise Video Library<\/a><\/p>\n<p><object classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" width=\"500\" height=\"301\" codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><param name=\"src\" value=\"https:\/\/www.youtube.com\/v\/lebf-GYsqAk&amp;hl=en_US&amp;fs=1&amp;border=1\" \/><param name=\"allowfullscreen\" value=\"true\" \/><embed type=\"application\/x-shockwave-flash\" width=\"500\" height=\"301\" src=\"https:\/\/www.youtube.com\/v\/lebf-GYsqAk&amp;hl=en_US&amp;fs=1&amp;border=1\" allowscriptaccess=\"always\" allowfullscreen=\"true\"><\/embed><\/object><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Step Up Alternating Legs &#8211; Exercise of the Week Stand facing a step. Place your right foot on the step and your left on the floor. With your abs braced and glutes squeezed, start the movement by pushing through the front foot (right) on the step, driving powerfully upward to the standing position Once both [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[228,13,226,15],"yst_prominent_words":[367,241,435,430,365,436,505,503,506,507,504,502,356],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v14.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Step Up Alternating Legs - Exercise of the Week - Personal Training Melbourne<\/title>\n<meta name=\"description\" content=\"Step Up Alternating Legs - Exercise of the Week - MaxNRG PT Melbourne Blog\" \/>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Step Up Alternating Legs - Exercise of the Week - Personal Training Melbourne\" \/>\n<meta property=\"og:description\" content=\"Step Up Alternating Legs - Exercise of the Week - MaxNRG PT Melbourne Blog\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/\" \/>\n<meta property=\"og:site_name\" content=\"Personal Training Melbourne\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitnessMelbourne\" \/>\n<meta property=\"article:published_time\" content=\"2010-07-06T03:00:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-07-28T20:55:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/04\/stepup-start-300x212.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MaxNRGPT\" \/>\n<meta name=\"twitter:site\" content=\"@MaxNRGPT\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#organization\",\"name\":\"MaxNRG Personal Training\",\"url\":\"https:\/\/www.maxnrgpt.com.au\/blog\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/FitnessMelbourne\",\"https:\/\/www.youtube.com\/channel\/UC9Em7JBcZLbLCJ-c9kxUFyw\",\"https:\/\/twitter.com\/MaxNRGPT\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2020\/07\/personal-trainer-melbourne.png\",\"width\":340,\"height\":156,\"caption\":\"MaxNRG Personal Training\"},\"image\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#website\",\"url\":\"https:\/\/www.maxnrgpt.com.au\/blog\/\",\"name\":\"Personal Training Melbourne\",\"description\":\"Fitness Professionals\",\"publisher\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.maxnrgpt.com.au\/blog\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/04\/stepup-start.jpg\",\"width\":\"567\",\"height\":\"402\",\"caption\":\"Single Leg Step Up - Start\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#webpage\",\"url\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/\",\"name\":\"Step Up Alternating Legs - Exercise of the Week - Personal Training Melbourne\",\"isPartOf\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#primaryimage\"},\"datePublished\":\"2010-07-06T03:00:44+00:00\",\"dateModified\":\"2020-07-28T20:55:23+00:00\",\"description\":\"Step Up Alternating Legs - Exercise of the Week - MaxNRG PT Melbourne Blog\",\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/\"]}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#webpage\"},\"author\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#\/schema\/person\/6aef6c2e1f21f3ae0a0653ef2ddd5adf\"},\"headline\":\"Step Up Alternating Legs &#8211; Exercise of the Week\",\"datePublished\":\"2010-07-06T03:00:44+00:00\",\"dateModified\":\"2020-07-28T20:55:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#webpage\"},\"publisher\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/step-up\/#primaryimage\"},\"keywords\":\"Exercise of the Week,MaxNRG,Personal Training,step up\",\"articleSection\":\"Exercise of the Week\",\"inLanguage\":\"en-AU\"},{\"@type\":[\"Person\"],\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#\/schema\/person\/6aef6c2e1f21f3ae0a0653ef2ddd5adf\",\"name\":\"MaxNRG\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.maxnrgpt.com.au\/blog\/#personlogo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/65537fc3f28cced5b039737abbd6c40b?s=96&r=pg\",\"caption\":\"MaxNRG\"}}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","_links":{"self":[{"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/posts\/314"}],"collection":[{"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/comments?post=314"}],"version-history":[{"count":5,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/posts\/314\/revisions"}],"predecessor-version":[{"id":2160,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/posts\/314\/revisions\/2160"}],"wp:attachment":[{"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/media?parent=314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/categories?post=314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/tags?post=314"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.maxnrgpt.com.au\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}