Cable Step-up

Cómo hacer el Cable Step-up

1. 1Set a sturdy box or bench in front of a low cable pulley and attach a single handle.
2. 2Face the box and hold the handle in front of you, or hold it on the working side for a more direct line of pull.
3. 3Stand tall with your chest up, core braced, and weight settled into the foot that will step up.
4. 4Place your working foot flat on top of the box, with your knee tracking in line with your toes.
5. 5Drive through the heel and mid-foot of the working leg to push your body up, resisting the cable's pull as you rise.
6. 6Step up until your working leg is fully extended and you are balanced on top of the box.
7. 7Lower under control by bending the working knee and hip, returning your trailing foot to the floor without dropping.
8. 8Complete your reps on one leg, then switch the handle and box position to train the other side.

Consejos de técnica

• Drive through the heel of the foot on the box, not the toes, to keep the glutes and quadriceps loaded.
• Push up using only the working leg — avoid pushing off the floor with the trailing foot.
• Keep your torso tall and your core braced so the cable doesn't pull you off balance.
• Lower slowly to control the descent rather than dropping back down, keeping tension on the muscles.
• Choose a box height that lets you keep your knee tracking over your toes without your hip rising above the knee uncomfortably.

Errores comunes

• Pushing off the floor with the trailing leg, which shifts work away from the stepping leg and cheats the rep.
• Letting the working knee cave inward, which stresses the knee joint and weakens hip drive.
• Using a box that is too high, forcing the hips and lower back to compensate and reducing control.
• Dropping down quickly instead of lowering with control, losing muscular tension and risking a missed step.
• Leaning the torso forward to fight the cable instead of staying tall and braced, which strains the lower back.

Preguntas frecuentes