BENCH STEP

The Bench Step is a great exercise that can be used for beginners, those at the intermediate level or even advanced performers.

At Coach Rozy, we use the Bench Step for our different training needs:

1. Pre-hab – with getting folks ready for activity and sport, training – because we do so much on single limbs; running, hopping, skipping, stepping, lunging, etc. we want to make sure we add single leg movements into our program.

2. Re-hab – this is also a great exercise for rehab – after an injury to the ankle, knee, hip or even back. By keeping the bench height low – and adding some support so a person can use their arms to help with balance and movement;

3. Performance – this is a great exercise for any level of fitness, performance and training because is can be modified for young athletes to our high level Olympians and professionals we work with.

Preparation

Stand with one foot on a bench or some other elevated surface that is secure and stable. The foot that is elevated and on the bench, foot placement should be right on the side of the bench – but the whole foot should be on the bench.

Execution

Straighten the leg that is elevated and on the bench. Think pushing through the bench and pushing body upward. Stand tall and keep “long”. Step down returning foot off of bench to floor and repeat. Continue with opposite position.

Coaching Cues

Keep torso upright during exercise. Knee of exercised leg should point straight ahead, tracking over the foot and in the same direction as foot. (front view)

You can also increase difficulty by having the down leg out in front of the body, squatting down so the heal contact the floor – out in front of the body. If you are outside, think of using a park bench, solid picnic table and other elevated surfaces that can be used instead of exercise bench. At work – find a stair case, and stand sideways, using a step as your elevated surface.

Adding resistance with the bench step exercise would also add a higher level of intensity. You can hold 2 dumbbells, one dumbbell – and change the position of where you hold the weights at.

* A Coaching Note: WE DO NOT HAVE OUR FOLKS PUT A LOADED BAR ON THEIR BACKS FOR SAFETY REASONS

PROGRESSIONS:

Easier
Using a shorter bench or step will make this movement easier. You can also do this in a area or position where you can use your arms for assistance.

Harder
For stepping things up and making it harder – use a taller bench or box. As mentioned, you can also add resistance to the movement with Dumbbells, Kettlebells, Bands or even holding a medicine ball. You can then progress to holding the resistance in just one arm.

For more exercises and information on how to CHANGE YOU and see YOU CHANGE; contact Coach Rozy Performance at 817-219-2811 or email us at rozyroozen@gmail.com