How to Do the Straddle Step in Step Aerobics
The straddle step in step aerobics is a great exercise to get to those hard to target outer hip and thigh muscles. Since is also involves a squatting motion, it will also tone and strengthen your buttocks and thighs. You can add a lot of variations to this movement to help get your heart rate up and to target various areas in the hips and thighs or you can keep it completely low impact and slow to really build leg strength.
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Instructions
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Stand on the top of the step facing sideways. You will straddle the short width of the step.
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Place your right foot down on the floor. Then place your left foot down on the floor. At this point both feet are on the floor and the step is in between your feet.
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Step back up with the right foot and then the left so both feet are back on top of the step.
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Then switch sides and repeat by stepping down with the left foot first.
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To make this exercise more aerobic, really bend your knees and squat as you straddle. You can also jump back up onto the step versus placing one foot at a time.
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To build in some leg strengthening try adding side leg lifts. Step down with the right foot and then the left.
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Step back up with the right foot and lift the left leg out to the side. Be careful to not tip the body as you lift the leg. Then instead of placing the left foot on the step, put it back on the floor.
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Step down with the right foot so you are straddling the step. Step up with the left foot. Lift the right leg out to the side. Place the right foot back on the floor. Step down with left so you are straddling the step again.
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Tips & Warnings
Vary the routine by mixing up the basic straddle with the different leg lifts. Alternate between fast and slow movements to add across training effect.
You can do this same combination but do a knee lift or heel curl in place of the side leg lift.
The faster you go the higher your heart rate.
You can also go very slow and really focus on squatting and lifting and lowering the leg with control to build strength.
Make sure you step up and down with a flat foot. Do not bounce on the toes. Stop this exercise if you experience any knee or hip pain.
