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Cross Over Step Ups

by Anthony Carey, MA

Description

Frontal plane step ups take a traditional step up and emphasize the frontal plane. With this exercise we work the lateral hip musculature, the glute medius and minimus. Start by standing sideways to the step. Cross your left leg over the front of the right, onto the step, and then come up and bring up the opposite leg. You'll put a pre load onto the hip abductors, transferring the weight all onto that left leg each time you step across. Make sure to square your pelvis back up using your hip abductors. As a progression to this exercise, once you step up, take the upper body and rotate it towards that stance leg again. Each time you step up and introduce that external rotation, there's more stability at the hip and a greater change in our center of gravity with the rotation of the upper body.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.