I like to do step-ups with a slight single leg squat variation - meaning moving a bit more through my ankle, knees, and hips than a normal step-up. Practice the following three tips to challenge your glutes with this step-up variation:
1. Make sure your whole foot fits on the step.
2. Hinge through your ankles, knees, and hips.
3. Go slow, with control and without momentum, by keeping the pressure in your heels throughout movement.
Progression For Doing Step-Ups & Step Downs
I. Practice Step-up with a height that applies all three tips.
II. Progress to a Step-down that applies all three tips.
III. Practice both Step-up & Step-Up that applies all three tips.
IV. Use higher step after being able to do step III.
V. Repeat I, II, & III progression with higher step.
On Ankle Stiffness and Strength
If you have stiff ankles and want to increase your ankle dorsiflexion (flexing your foot towards shin), check out my post on Ankle Dorsiflexion For Performance.
Increasing your ankle range of motion and muscles around your ankles may change how you use your hamstrings and glutes in step-ups and more. Not being able to dorsiflex your ankle very much, can make it hard to keep your heel on the floor, find stability, and perform a single leg deep hip squat. In addition, research has shown an association with chronic ankle instability with changes postural control - along with ankle and hip muscular activity.
If interested in taking live classes to improve your step-ups, you can sign up through here or by pressing the button below.
*Practice Glute Wall Isometrics on your side, if it is too difficult to connect to your glutes in a standing Step-Up with these Three Tips.