Continuous Front Step Up: A Great Exercise for Back Health

Continuous Front Step Up: A Great Exercise for Back Health, Balance & Longevity!

Lets talk about balance and stability! If you have a weak stability muscle, it can create instability and create pain. For example, if your gluteal muscles are weak, odds are you will experience back pain. Our glutes, specifically Glut Medius acts as the rotator cuff for the lower back and core. A Continuous Front Step Up is a terrific exercise for increasing balance and stability, while also rehabbing and/or preventing back injuries.

What Is the Continuous Front Step Up?

This exercise targets the lateral and mid quadriceps muscles, but more importantly stresses the stability muscles of the glutes. A remedial exercise such as the Continuous Front Step Up seems tedious, but the time invested in this lift will dramatically improve your quality of life and performance.

A good way to relieve and prevent back issues from occurring is to commit to training your stability lifts 1-2 times per week either at the beginning, or at the end of training sessions. The first exercises programmed in the “A” series gets the best training effect due to the nervous system being fresh and recovered. If balance, or back health are issues, they should be addressed first, otherwise grouping these remedial lifts at the end of workouts work well.

Enjoy the video link above on proper execution!

Here are a few resources for further information and guidance on balance, stability, and exercises to strengthen the gluteal muscles:

1. “The Role of Gluteus Medius in Core Stability” – This article from The Journal of Strength and Conditioning Research discusses the importance of the Glut Medius muscle in maintaining core stability.
2. “Stability Exercises for Improved Balance” – A comprehensive guide by the American Council on Exercise (ACE) that provides a variety of exercises targeting balance and stability.
3. “How to Strengthen Your Glutes” – An informative video by Physio Fitness | Physio REHAB that demonstrates various exercises specifically designed to strengthen your gluteal muscles.
4. “Preventing Back Pain with Exercise” – Mayo Clinic offers advice on preventing back pain through exercise, including exercises targeting core stability.