Muscle & Fitness Australia — November 2017

ER 2017 / MUSCLE & FITNESS 59

PART 1 PAIN-FREE LEG TRAINING

NOVEMB

You’re doing:

step-up

Do this instead:

Peterson step-up

WHY Though the idea is the

same, the Peterson step-up has

the lifter approach the move

laterally. This does two things.

First, it causes the leg to develop

medial and lateral strength in the

quadriceps to support the knee.

Second, this move targets the

gluteus medius, which plays

a crucial role in proper hip

alignment. Essentially, it does

a better job of strengthening all

your surrounding knee muscles

without damaging your joint.

DO IT Stand laterally next to a

low box or bench. Place one foot

on the box or bench, standing on

your toes. With your other foot

planted on the ground, align the

heel of the grounded foot with

the toes of the elevated foot.

Stand up and drive the heel of

your elevated foot backwards

until your knee is fully locked

out and your weight is on your

heel. Reverse the position.

HIP & ANKLE

WARM-UP

Use this quick and effective routine to

improve mobility in these two crucial areas.

OPENER SPREAD: SIMON MCDERMOTT-JOHNSON. THIS SPREAD: EDGAR ARTIGA

EXERCISE SETS REPS

HALF-KNEELING

CALF STRETCH*

3 8 (PER SIDE)

ALTERNATING

LEG LOWER**

3 8 (PER SIDE)

BIRD DOG*** 3 8 (PER SIDE)

*Get into a half-kneeling position,

right knee down and left foot forward.

Keep your chest up and push your left

knee as far forward as possible while

maintaining full foot contact with the

ground. Hold for five seconds, lean

back and then repeat.

**Lie on your back and raise both legs

in the air. Slowly lower one at a time.

Repeat this, alternating legs.

***From your hands and knees, brace

your core and fully extend your right arm

forward and left leg back. Hold for one

second and repeat on opposite sides.