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

Top Article

Pin-Touch Bench Press

February 17, 2021 | John Paul Catanzaro

It’s not how much you do, but how you do it. Controlled “pin-touch” reps on the bench press are far better than uncontrolled “bounce-off-your

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Row What You Press

February 16, 2021 | John Paul Catanzaro

I’ve met too many guys over the years who only care about muscles they can see in the mirror and how much they can bench press. Don’t let that

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A Great Tool for Pull-Ups

February 09, 2021 | John Paul Catanzaro

Male or female, the Angles90 grips are a great tool to use for pull-ups. Pick up a pair today! Visit and use coup

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Lying Cable Pressdowns

February 09, 2021 | John Paul Catanzaro

Are you using too much body English during standing cable pressdowns? If so, do them lying down!

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Thick-Grip Deficit Deadlifts

February 06, 2021 | John Paul Catanzaro Nothing earth-shattering here, right? It looks like I’m not lifting much weight except when you consider that I

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Stomp Your Feet Before A Heavy Lift

February 02, 2021 | John Paul Catanzaro

A great way to wake up the central nervous system before a heavy lift is to stomp your feet. I picked up this ti

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Pull-Ups Done Right

February 02, 2021 | John Paul Catanzaro

If you're going to do pull-ups, do them right! Instead of doing 3-4 sets of 10 "ugly" reps, do the opposite! Do 10 sets of 3-4 "quality" reps. You

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Keeping Up with Current Research (January 2021)

January 31, 2021 | John Paul Catanzaro

Research can provide golden information to health and fitness professionals. Here are some recent findings from the Proceedings of the Canadian Socie

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The Future of Personal Training

January 25, 2021 | John Paul Catanzaro

This pandemic has decimated many businesses and personal training is no exception. One organization indicated that over 50% of their members have bee

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Get Lean and Mean in 2021

January 16, 2021 | John Paul Catanzaro

If your knees or low back are killing you from all the stay-at-home sitting, keep this in mind: every pound you carry out front is 7 on your back and

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Horizontal Ring Chin-Ups

January 01, 2021 | John Paul Catanzaro

First workout of the year and I had the pleasure to do horizontal ring chin-ups (also known as inverted rows). This is a great exercise if it’s don

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Our Top 3 Articles of 2020

December 31, 2020 | John Paul Catanzaro

Learning to Walk Again My mother turned 68 years old in April. She wasn’t supposed to make it that far. The doctors gave up on her, but we didn’t

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Old Footage of Women Weight Training

December 19, 2020 | John Paul Catanzaro

Women have only recently started to weight train, right? WRONG!!! Women hav

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The Wrist Roller Solution

December 17, 2020 | John Paul Catanzaro

Last week we looked at a great forearm training tool called the Formulator. Today, we’ll look at another good one, the wrist roller. With this t

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Half-Kneeling Reverse Woodchop

December 17, 2020 | John Paul Catanzaro

The half-kneeling reverse woodchop is a great “spine-friendly” core exercise. If you don’t have access to

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The Formulator Reverse Wrist Curls

December 13, 2020 | John Paul Catanzaro The Formulator is a great weapon to have in your arsenal, but it’s hard to get your "hands" on one

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Go the Distance with Lower Body Training

December 09, 2020 | John Paul Catanzaro

There’s no doubt that lower body training with compound lifts requires a lot of hard work. Sure, progressive resistance is important, but sometimes

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Improve Grip Strength with the Goerner Deadlift

November 29, 2020 | John Paul Catanzaro

Take a look at this video... It doesn’t look like I’m doing much, right? There’s only 110 pounds on the ba

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How to Get a Biceps Vein

November 25, 2020 | John Paul Catanzaro

Growing up, all I ever wanted was the “biceps vein!” I wanted it even more than huge biceps. Of course, big biceps help to push that vein out and

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Subscapularis Pull-Up

November 19, 2020 | John Paul Catanzaro

A great exercise to pair with incline or standing presses is the subscapularis pull-up (also known as a lean-away pull-up). To do it, pull yourself u

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