Lateral Step-up: the Exercise that Puts an End to Inner Thigh Rubbing

December 13, 2010 at 3:35 am Leave a comment

Do you find that when you walk your inner thighs rub together causing your pants to ride up in the middle? Most of us would like to see a leaner and longer appearance of your legs when you look in the mirror. We would like to walk without our inner thighs rubbing together. If you are looking for a exercise to work on those inner thighs but wonder how in the world you’re going to be able to add another exercise to your routine when you are already so short on time. Well, most of us include step ups in our normal leg routine because it is a great exercise to target your butt and anterior thigh muscles in a short amount of time. But a way to train those muscles plus your inner thighs is by changing the way you step up. Don’t trade your front step-ups for these side step-ups but alternate them in your routine to add one more leg muscle to your exercise routine and work on leaning out your whole leg not just the front and back side.

The muscles targeted in a lateral step-up include quadriceps (front of upper legs), gluteus maximus, gluteus medius (butt), leg adductors (inner thigh)

Here’s how:

Step 1: Standing with your feet hip width apart on the right side of a bench or step that is about knee high. Place your hands on your hips (or hold dumbbells in your hands for added resistance).

Step 2: Step your left foot onto the center of the bench with the whole foot completely balanced.

Step 3: Push through your heel of the foot that is on the bench / step raising your body up.

Step 4: As your left knee straightens to raise your body, bring your right knee towards your chest (hip flexion).

Step 5: Lower your right foot back down towards the floor, followed by bringing your left foot off the bench back to the floor returning to the starting position.

Repeat 12 to 15 repetitions on left leg before changing to the right leg.

Spiritual Application:
You will not have to fight this battle. Take up your positions; stand firm and see the deliverance the LORD will give you, Judah and Jerusalem. Do not be afraid; do not be discouraged. Go out to face them tomorrow, and the LORD will be with you. ~ 2 Chronicles 20:17

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Entry filed under: Fitness, Health. Tags: , , , , , , .

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