Videos
Instructions
- Stand upright facing a stable elevated surface.
- Place your right foot entirely on the surface.
- Push through your right heel to lift your body up onto the surface.
- Bring your left foot up to meet your right foot.
- Step down with your left foot followed by your right foot.
- Repeat on the opposite side.
Technical Tips
- Keep your chest upright throughout the movement.
- Ensure your entire foot is on the step to avoid instability.
- Avoid pushing off excessively with the trailing leg.
Breathing Tips
- Inhale as you prepare and step up.
- Exhale as you push through the heel to lift your body.
- Inhale as you step down with control.
Medizinische Einschränkungen
- Knee injuries
- Hip injuries
- Severe balance disorders
What muscles do step ups mainly work?
Step ups mainly work the quadriceps and glutes while also engaging the hamstrings, calves, and core stabilisers to maintain balance and control during the exercise.
Can I do step ups every day?
Yes, step ups can be performed daily if programmed with appropriate volume and intensity, as they are a low-impact functional exercise that supports mobility and endurance.
Are step ups good for knee pain?
Step ups can support knee stability and strength if performed with correct form and appropriate height, but those with existing knee pain should consult a physiotherapist before including them in their routine.
How high should the step be for step ups?
For step ups, the ideal height is where your knee forms approximately a 90-degree angle when your foot is on the surface, ensuring optimal muscle activation and joint safety.
Step ups are an effective lower body exercise designed to enhance functional leg strength, stability, and balance using your own body weight. This movement mimics daily activities such as climbing stairs, making it highly practical for general fitness and rehabilitation settings. Step ups primarily target the quadriceps and glutes, while also engaging the hamstrings and calves for stabilisation and controlled stepping. They are simple to perform anywhere without equipment and require minimal space, making them ideal for home workouts, hotel room routines, or quick functional training sessions. This exercise helps improve unilateral leg strength, addressing muscular imbalances between sides. Step ups can enhance joint stability, coordination, and lower body endurance, supporting performance in sports, running, and daily locomotion. They are beginner-friendly yet scalable by adjusting step height or adding load in advanced stages. Incorporating step ups into training programmes can assist with injury prevention and improve overall leg aesthetics, strength, and balance efficiently and safely.