Step-Up
The Step-Up is the exercise of stepping onto a step or box with one leg and coming back down under control. As the training form of climbing stairs, it works leg strength, balance and symmetry between the two sides together.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | squat |
| Level | Foundational |
| Equipment | A sturdy step, box or low bench |
| How to perform |
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| Breathing | Breathe out as you step up and in as you come down. |
| Common mistakes |
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| Easier variation | A lower step, or light support from a handrail with one hand |
| Harder variation | Raising the step, carrying dumbbells in the hands, or slowing the descent still further |
| Alternative | Box Squat |
| Caution | Anyone with knee pain should keep the height low and stay within a pain-free range; anyone unsure of their balance should work beside a handrail. If the pain progresses, seek specialist advice where necessary. |
The honesty of one leg
In two-legged exercises the stronger side can quietly cover for the weaker one. The Step-Up does not allow that compensation: each leg makes its own ascent. That makes it one of the most practical movements both for revealing a difference in strength between the sides and for closing it. It is direct preparation for stairs, slopes and hill walking.
Height, and where the drive comes from
To begin with, the step should be low enough that the upper knee does not rise above hip height; for most people 15-25 centimetres is a suitable range. The critical point is the source of the drive: the ascent should come from the heel of the upper leg, not from the lower foot springing off the floor. The smaller the job of the lower foot, the more honest the movement.
Coming down is training too
A controlled descent is worth as much as the ascent: the muscles work while lengthening, and that contributes directly to knee control when going down stairs. Rather than dropping yourself, aim to take 2-3 seconds to come down. To develop the balance side separately, the Supported Single-Leg Stance is a good companion.
Related terms: Supported Single-Leg Stance, Box Squat, Quadriceps, Calf Muscles