@gluteguy: Here is the most glute dominant way to do step ups. 1. Stability is paramount. You need a solid surface for the platform. We use @bcstrengthofficial blocks (not a bench that has you sloshing around) and a smith machine w/plates loaded onto it so it doesn't unrack. 2. Height is set to allow for parallel depth. Can be slightly higher or lower depending on preference. I like slightly higher. @cafewithjoha likes slightly lower. 3. Use contralateral loading. Brace with same side hand and hold onto load with opposite hand. Use a wrist strap if need be so that grip isn't a limiting factor. 4. Sit back. You want a fairly vertical shin. The knee can move forward but never so much that it moves in front of the toes. Reach back and actively angle the torso downward. Experiment with how much you like to lean. 5. Controlled descent. You want to feel the load on the opposite glute as you touch down with the foot. It is absolutely vital that you feel the stretch. This is the most glute dominant way to do step ups and it's how we do them at Glute Lab. We also use an ankle weight on the back leg and a cable column instead of the db. All 3 ways work well. Mandatory: stability, bracing, solid platform, contralateral loading, controlled lowering phase. Tinker with: depth (roughly parallel), shin angle (roughly vertical), torso angle, wrist strap (if grip strength is a factor), loading (db, ankle weight, cable). #fypage #stepups #stepupsforglutes #stepupsglutes
Bret Contreras
Region: US
Tuesday 12 November 2024 17:52:20 GMT
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Carole Steinberg :
Plz don’t we only have one smith in our gym.
2024-11-13 01:03:45
499
Kimberley :
I stopped doing this and started using the pull up machine to step down on great success. Finally seen sculpted results.😁🥰
2024-11-12 21:42:33
30
Toby baby :
Would you not fully release the weight at the bottom?
2024-12-17 02:37:50
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Monicafitness :
I only get quads firing on this. why?
2024-12-11 17:16:42
9
latinatx :
hahahaha the enddd😂😂😂
2024-11-12 18:13:19
36
lizzgonzo :
This video was so helpful!
2025-07-16 19:47:45
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Gem🤎 :
Can you show some glute workouts that are not going to be quad dominant please? 😊
2024-12-13 15:26:01
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anasofiafitness :
The bench I have is slightly higher (thigh at 90 deg). I feel like when I go too low my lower back hurts, so I dont touch the floor but push back up when I’m done hinging. Is this ok? (Smith machine)
2024-11-13 05:12:44
3
mhal_007 :
I will try this for sure
2025-06-29 07:48:51
0
Olga :
🙌 love this one.
2024-11-13 02:44:51
1
user6831372546650 :
bad knees help!!!
2024-11-13 22:29:20
1
Dannie Christine🧚♀️ :
Are you gripping the bar or is it there for stability?
2024-12-27 04:27:12
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EL :
Great mechanics, nice to see accurate and beneficial content. Trainer aporoved.
2024-11-13 17:55:50
10
sarays pinzón :
no entiendo nada 😔
2025-05-12 23:17:13
1
ElyG :
What to do if you have a bad knee?
2024-11-13 14:06:15
10
Gabriela Prado :
Hi, Bret! What should I do if I feel it in my lower back?
2025-06-29 04:23:21
0
Chastity Coyle :
So I use the bar of the smith machine as my weight, is that not working as much glute?
2024-12-13 18:40:01
0
Blessed69_1111 :
I have bad knees. Any other alternative glute exercises?
2024-11-13 14:55:15
8
Natto Terminal Gene :
Does this not make the waist thicker?
2024-12-14 13:14:33
7
Theresa Russo :
how can I do this at home???
2025-02-24 02:52:03
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barbri___ :
Can you explain the difference between the activation here and a deficit reverse lunge if you still get a very deep stretch 😊
2025-01-24 03:35:04
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Janeth Hernandez :
pues sabe q diría
2025-04-28 05:12:41
1
Layla khan :
Perfect now I never get to use the smith machine for its actual purpose 🤦♀️
2025-01-14 16:19:30
0
Metobolic Bestie | Hope Rowser :
I suck at controlling the decent 🥺
2024-11-16 11:10:09
0
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