Stand-up glutes: Keli Roberts' hot new glute and thigh move has crossover appeal

HOLLYWOOD INSIDERS WHO NEED shaping up often turn to Keli Roberts. Though she's worked with elite bodies like those of Cher and Nicole Kidman, she's not just another trainer to the stars. She's also an ACE-certified personal trainer, group fitness manager at Equinox Fitness in Pasadena, CA, 2003 IDEA Fitness Instructor of the Year and co-author of Strong Legs and Lower Body (Human Kinetics, 2004).

One of Roberts' specialties is sculpting rock-hard lower bodies, something you certainly don't need to be a celebrity to appreciate. The crossover step-up, this month's trademark move, is one of her favorite glute and thigh toners.

Roberts is partial to step-up moves in general because they make you more efficient at climbing stairs, getting in and out of your car, hiking, biking and countless other life and sport activities that require supporting your body weight on one leg. Adding in a crossover is what makes this exercise extra effective.

"This move has it all," Roberts says. "You've got to support your weight and work your muscles through several planes of movement. It builds strength in the glutes, quads, hamstrings and outer hips, and improves coordination and balance."

Roberts advises doing two to three sets of crossover step-ups, eight to 12 reps per side per set, to chisel all of those muscles south of your waistline. It's a killer exercise that'll add a whole new dimension to your lower-body workouts.

RELATED ARTICLE: THE CROSSOVER STEP-UP

SET-UP:

Place enough sets of risers underneath a step so that when you position a foot on top of it and your knee is bent, your thigh is nearly parallel to the floor. Hold a dumbbell in each hand and stand tall at one end of the step with your left foot on top of the step close to the end and your right foot on the floor crossed slightly behind you, heel lifted, arms down at your sides, palms facing inward. Face your feet and hips forward. Keep your left knee aligned with your ankle and bend it so your thigh is almost parallel to the floor.

EXERCISE:

Shift your weight onto your left leg and push off your left foot to uncross and lift your right foot up off the floor. Touch the ball of your right foot to the top of the step without putting weight on it; keep your hips squared to the front. Lower your right foot down to the start position, making sure to bend your knee slightly and keep your heel lifted. Once you've done the desired number of reps, switch legs and do the same number of reps to complete the set.

VARIATIONS:

* Until you conquer the balance and coordination aspects of this move, you won't need to use any weight. Once you've mastered the technique, hold a moderately heavy dumbbell in each hand.

* You can lower the step height if you find this exercise too hard at first. Don't raise the step any higher than recommended, however; this will overstress your joints, especially your knees.

* For a super balance challenge, hold a light barbell across the back of your shoulders.

* Ready for even more? Add a one-legged squat on top of the step with just your right toes touching before lowering to the start.

TIPS:

* The tendency is to round your back as you press upward, but you need to keep your abs pulled in at all times so your torso remains long and tall.

* As you uncross your right leg, lean slightly forward from the hips to help maintain balance as you push upward.

* Keep your entire body, including your toes and hips, facing forward throughout the entire movement. Don't allow your hips to rotate as you shift your weight from one foot to the other.

* Push off your left foot with no help from your right to power yourself upward.

COPYRIGHT 2004 Weider Publications
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