Cable Step-up



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus
Gastrocnemius (Second Leg)

Dynamic Stabilizers
Hamstrings
Gastrocnemius (First Leg)

Stabilizers
Erector Spinae
Trapezius, Upper
Trapezius, Middle
Levator Scapulae
Gluteus Medius
Gluteus Minimus

Antagonist Stabilizers
Rectus Abdominis
Obliques

Instructions

Preparation
Stand behind elevated platform and low and close pulley cables to sides. Grasp stirrups at each side of plateform. Stand upright with arms straight down at sides.

Execution
Place foot of first leg on elevated platform. Stand on elevated platform by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to lower position. Repeat first step with opposite leg alternating first steps between legs.

Comments
Keep torso upright during exercise. Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.

Source: exrx.net