Exercise library
Hip and Leg Strengthening
Step-ups
How to do it
- 1Stand facing a stable low step or platform with your feet about hip-width apart.
- 2Place one foot firmly on the raised surface, lean your body slightly forward over that leg, and gently brace your core.
- 3Push through the heel of the front foot to straighten that leg and bring your body up onto the step.
- 4Slowly lower back down with control, lightly tapping the other foot to the floor before repeating for the prescribed repetitions on each leg.
- 5Stairs are a great location for this as they often have railings for additional balance support.
Why this exercise
Step-ups are simple, functional leg strength with built-in balance work. Great for building walking/stairs capacity and easing back into 'real life strength' without needing a gym setup.
Make it easier
- Lower step
- Hold a railing or fingertip support
- Reduce reps and go slower
Make it harder
- Higher step/platform
- Add load by holding a weight in one hand
- Slow eccentric (3-4 seconds down) if your next-day response behaves