Step-ups are a staple exercise for the lower body. Start off with your body weight and a low step, and work your way through the following progressions: STEP HEIGHT1. Low2. Medium3. High DIRECTION OF MOVEMENT1. Reverse2. Side3. Forward LOADING IMPLEMENT1. Dumbbell2. Barbell (Back)3. Barbell (Front) If balance is an issue, use s...

Step-Up Progressions
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  • John Paul Catanzaro
    The Elite Trainer

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Step-Up Progressions

May 23, 2022 | John Paul Catanzaro

Step-ups are a staple exercise for the lower body. Start off with your body weight and a low step, and work your way through the following progressio

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Grin and Bare Abs

April 04, 2022 | John Paul Catanzaro

If you want to build a serious set of abdominals, routinely perform weighted pull-ups and dips. These multi-joint movements require a strong contribu

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Step Loading

February 27, 2022 | John Paul Catanzaro

Here’s an example of step loading where you aim to do the same number of reps each set but gradually increase the weight in small increments. Start

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Keeping Up with Current Research (February 2022)

February 22, 2022 | John Paul Catanzaro

Research can provide golden information to health and fitness professionals. Here are some recent findings to help you stay ahead of the pack: Div

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Hip Isolation Work

February 20, 2022 | John Paul Catanzaro

Do you want to squat deeper, jump higher, or run faster? Hip isolation work can help your performance in and out of the gym… and as an added bonus,

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Tib Bar Raises

February 12, 2022 | John Paul Catanzaro

Check out the new addition to the family. It’s called the Tib Bar and as the name implies, it works the tibialis anterior, a muscle that is often o

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Two Steps to a One-Arm Chin-Up

February 06, 2022 | John Paul Catanzaro

Training to do a one-arm chin-up involves a two-step process:a) Start with a mixed grip with your hands placed shoulder-width apart as I’m demonstr

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Chi Machine Power Nap

January 30, 2022 | John Paul Catanzaro

Back in 2007, my colleague Yusuf Omar introduced me to this neat device. It’s called a Chi machine. The first time I tried it, I was hooked! I purc

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My Workout Supplement Ritual

January 14, 2022 | John Paul Catanzaro

I've said it many times in the past, vegetables have all the benefits of fruit without the sugar, but that doesn't mean that I'm anti-fruit! I advoca

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Wrist Roller Extension and Flexion

December 11, 2021 | John Paul Catanzaro

The low-pulley wrist roller is a great exercise for the forearm extensors and flexors. Just make sure to have a fire extinguisher nearby! https:/

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Breakfast of Superfoods

December 03, 2021 | John Paul Catanzaro

What’s so special about this morning’s breakfast? It’s just a burger with two eggs, but that burger is a combination of two-thirds ground beef

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6 Tips for a Good Night’s Sleep

November 24, 2021 | John Paul Catanzaro

Getting 7-9 hours of sleep can help you reduce the risk of health problems like cardiovascular disease, diabetes, and depression. Check out this info

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Dip Belt Calf Raises

November 12, 2021 | John Paul Catanzaro

Here’s an exercise I picked up from Paul Sklar. It will cause some “tenderness” in your calves! They’re

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Seated One-Leg Calf Raises

November 01, 2021 | John Paul Catanzaro

Unilateral (one-side-at-a-time) training allows you to restore left-right symmetry that may have strayed with constant bilateral work. When training

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A Cure for Arthritis

October 20, 2021 | John Paul Catanzaro

Here’s an important message from physiotherapist Geoff Ford: Arthritis is NOT an excuse to avoid exercise… in fact, the opposite! Bottom L

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Better Than an Oura Ring

October 02, 2021 | John Paul Catanzaro

Yesterday, my Oura readiness score was 94. I should have had a good workout, but I didn't!The first exercise was bent-knee deadlifts and my goal was

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How to do a Full Squat

October 01, 2021 | John Paul Catanzaro

Many strength coaches like myself preach quality over quantity. It's not how much you do, but how you do it! Squats are no exception. When it come

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An Incline Press Antagonist

September 27, 2021 | John Paul Catanzaro

It's a good idea to pair antagonist (opposite) body parts or movement patterns in strength training. When it comes to primary exercises for the upper

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The 24-Hour Weigh-In Experiment

August 17, 2021 | John Paul Catanzaro

Here’s a great experiment conducted by nutrition coach Sam Karoll to see how much his body weight would change over the course of 24 hours:

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Three-Stage Rack Deadlifts

August 15, 2021 | John Paul Catanzaro

Here’s a rack deadlift sequence that starts with less weight lifted through a longer range of motion and ends with more weight through a shorter ra

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