Lateral bench step up and over – There are several variations to this compound e…

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Lateral bench step up and over – There are several variations to this compound exercise depending on the muscle groups you are working on (glutes, quads, etc.). In this case, my focus was on the gluteal muscles. Generally speaking, it should work for both the glutes and the quads. A little change in pattern is key. The idea is to keep the movement low, just enough to step over the bench. This will ensure constant tension on the glutes. Raising the body all the way up before stepping over is more quads dominant. Stepping over and further back instead of just stepping over to the side allows for greater tension on the glutes of the stationary leg with less stress on the knee.
Note: individuals with a history or existing ligamentous or meniscal injuries should tread lightly doing this exercise while considering the torque it entails on the knee. Start on a lower platform, with the foot just aiming towards the back of the stationary leg externally rotated instead of stepping over.

 

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