This one is a Low-Pulley Single-Leg Bench Step-Up....and it's going to really allow you to focus on activating the legs and glutes strongly.

Overall, the Bench Step-Up is an excellent leg and glute exercise. It's one of the most common movements you do on a day to day basis, making this a very functional exercise.

This version is going to add resistance using a low pulley (it can also be done with a dumbbell as well, just fyi). The key with it is that you're going to be gripping above your head to balance and stabilize the movement adn spot yourself, if necessary, allowing you to use a decent amount of weight with it.

Ideally, you would do this one in a cable cross-over set-up, so that you can grab onto the top cross-beam. If you don't have that, you'll need to figure out something else high up to grab to do the exercise as use the low pulley for the step-up does change the balance of the movement and really does need something to grab onto.

Set your flat bench beside the low pulley. Grab onto a single handle and grab onto the top cross-beam of the machine with an underhand grip (works better than overhand).

Now step up, pushing with the leg on the bench as MUCH as possible (some assistance with the foot on the ground is going to happen).

Repeat for 6 to 8 reps then switch legs.

The grip on the cross-beam is primarily for balance but can be used to help pull yourself up as your legs fatigue.

The other version of this requires a bit lighter weight...it means no touching that other leg down onto the ground. This keeps the tension on the working leg better.

Now, if you have something a bit lower to grab onto, you can come down into the squat more. You will be limited in how low you can go by how long your arm is, as you want to keep your grip on that top bar the whole time.

That's the exercise! It's a great way to hit the legs and allows you to use some good resistance with the step-up movement.

 

Unlock Your Glutes

If you like this exercise, I've got a resource to tell you about that you're going to LOVE. I talked about this one a few days ago as well.

It's called "Unlock Your Glutes" and if you want bigger, firmer, rounder, stronger glutes, this is EXACTLY what you need.

If you have a hard time building your butt, you may already realize that your glutes are kind of "asleep." You have a tough time activating them and getting them to work.

Even squats (which are often held up as the gold standard of glute training) don't get the job done for you.

The exercises, techniques and programs you'll find in "Unlock Your Glutes" are very effective waking up your glutes and getting them firing effectively again.

I recently retired my book "Gluteus to the Maximus - Build a Bigger Butt Now"...and I have to say, this one is a great successor to it.

Learn more about "Unlock Your Glutes" here and get the butt you WANT.

Nick Nilsson
The Mad Scientist of Muscle

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