Try-This Tuesday: Bodyweight Deep Step-Upby Jen Sinkler
You know that very good ache involved with very good bodywork? The type that addresses the root of the concerns you and your particular body are encountering, and offers tactile pathways for you to follow to find your way toward healing? I was reading more about tactile cues, and ways we can give them to ourselves, too. Tape? Massage tools? Our own hands?
Plus other ways of guiding our bodies toward exploring what is engaged and what is not, of achieving a good ache. What I like about the deep step-up is that it makes itself known, then and the next day: It’s common not to be accustomed to this level of depth yet.
The fuller range of motion of this exercise is an opportunity to build strength in a greater range of motion. Of note: It’s about working within your current best range of motion, so start wherever your body says to, which is whatever range of motion you can operate in without bouncing out of the bottom position of the move or hunching over in the back.
It may be a not-so-deep bodyweight step-up for now. It’s no matter: The goal is simply having control of where you go and when. It can help to think about making the movement look sneaky. Slow is a go.
Bodyweight Deep Step-Up
- Select a box height that you can comfortably step up onto. You’ll begin the exercise from the top of the box, at least at first, to work on a controlled descent.
- Using one foot to boost you atop the box, position your whole foot on the box, heel included. Shift your weight onto that foot almost entirely, and keep it that way throughout the lift. (This will help you resist the urge to push off with your back leg as much at the bottom, and will help you build more control through the full range of motion.)
- Grounding down through the foot to remain on the box, slowly lower your torso back and downward, reaching backward with the other foot and maintaining full control over the motion. When the ball of your back foot reaches the ground, keep descending into a deep-for-you lunge position.
- Reverse the movement, smoothly rise to a standing position again at the top of the box.
- Repeat for the desired number of repetitions before switching legs.