Step-Up to a Thigh Block

The step up to a thigh block is personally one of my favorite exercises to prescribe for any runner looking to increase their force production through the ground with each stride. It directly mimics how we run and provides a sufficient workload from 90 degrees to 0 at the hip. The thigh block position at the top of the step up is directly applied to the actual running mechanic in each stride as we bring the thigh in through hip flexion.

To perform the step up to thigh block exercise you must first have a step that is the proper height.  In order to measure this you must put your foot flat on the step.  If your hip and knee are both at right angles then you are ready to begin.  If the knee is higher than the hip then the step is too high and if the knee is lower than the hip then the step is too low.  This is an important variable to this exercise because we are trying to achieve strength increases and a specific range of motion.

Step up with a flat foot driving through the heel.  Be sure not to bounce yourself off the ground. The foot that is in contact with the ground is never going to touch the step; instead it will go straight from the ground up into a thigh block position and then back down to the ground. The arm movement should be coordinated with the stride (opposite hand up with thigh block). On the way down be sure to have full eccentric contraction to control your body slowly in the downward phase.  If this exercise is too easy you can front load a barbell or use a contra lateral dumbbell (holding a dumbbell with the arm of the same leg that is coming up into a thigh block).

Running Mechanics is the newest edition to the NFPT Continuing Education Course offerings. To learn more about the science behind running and how to effectively train competitive and recreational runners click here.

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