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Step-Aerobics Step and Lunge

IntermediateCardioTier T3

A step-aerobics move using a step platform. You step onto it right then left, then step each foot back in turn into a rear lunge with the other foot on the platform.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the platform.
  • Prepare the right-foot mount.
  1. He has mounted the platform, right foot then left foot placed securely beside it, standing tall on the step.

    Step 1 of 5

    Step onto the platform right foot then left foot.

  2. His right foot is stepping backward to the floor into the rear lunge, left foot staying secure on the platform top.

    Step 2 of 5

    Step the right foot backward to the floor in a rear lunge, left foot secure on the platform.

  3. His right foot has returned to the platform and his left foot is stepping backward into the second rear lunge, right foot secure.

    Step 3 of 5

    Return the right foot, then step the left foot backward into its rear lunge.

  4. He is stepping down off the platform, right foot then left foot reaching the floor, the combination completing.

    Step 4 of 5

    Step down to the floor right foot then left foot.

  5. He has mounted the platform, right foot then left foot placed securely beside it, standing tall on the step.

    Step 5 of 5

    Step onto the platform right foot then left foot.

Safety Information

Mount right then left, lunge each foot backward to the floor with a return each time, then step down. Keep the platform foot secure through each backward lunge. Step-aerobics practice needs a stable platform and a clear floor. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.