The catcher step up is a great exercise to strengthen your lower body. This exercise primarily activates and develops your quadriceps, hamstring, and gluteal muscles and has an upper body component. This exercise is performed with a 4-6 inch step and can be progressed to an 8-12 inch step as shown in the figures below. You can also perform the lateral stepping portion of this exercise if you do not have a step.
1. Begin with one foot on the step and one foot on the ground. Use a medicine ball or a dumbbell (5-10lbs.) and squat into a catcher’s stance. (Figure1)
2. Step up onto the step with both feet and lift the weight with both hands to shoulder height in front of you. (Figure 2)
3. Then proceed to squat down on the other side of the step with one foot on the step and one foot on the ground. Lower the weight between your legs. (Figure3)
4. Squatting and stepping up to the other side of the step and then returning back over the step is one rep. Perform 3 sets of 10 reps.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Position 1
Position 2
Position 3
