Why Doing Step-Ups Like Octavia Spencer Is a Great Low-Impact Cardio Option

by Jenny McCoy

“You can also add weight to the movement, says Brewer—simply hold kettlebells or dumbbells by your sides as you step. You can also slow down the pace of your step-ups—particularly on the descent—to up the strength challenge. “One of my favorite step-up modifications is to descend over five counts and then as soon as your heel touches the ground, you explode back up,” says Brewer. It’s almost like a mini reverse lunge, he explains, and the slower you descend, the more strength you’ll build, especially in your glutes. He suggests trying 12-15 of these slo-mo descending step-ups on each leg.

With step-ups, you can change which lower-body muscles you work depending on exactly how you place your feet. If you place the majority of your weight on your heels, you’ll primarily target your hamstrings and glutes, says Brewer. If you do this move on tip toes, you’ll hit more of your quads and calves.”