Step up hiplock forward

Purpose of the exercise

Strength exercise for the glutes (gluteus maximus), thighs (quadriceps and hamstrings) and hip flexors. Improves balance, ankle stability and functional leg strength for daily activities. Also effective for developing single-leg control and correcting strength differences between left and right.

Supplies

• Step, box or stable elevation (15-40 cm high)
• Optional: dumbbells for extra resistance
• Safe surface with sufficient space in front of and behind the scooter

Starting position

1. Stand upright in front of the step/box
2. Place one foot fully on the step (entire sole of the foot)
3. Keep your torso upright and core tense
4. Arms along your body or on your hips
5. Weight on your front foot of the leg on the scooter
6. Other leg is still on the ground behind you

Implementation

1. Push yourself up by extending the leg on the scooter
2. Raise your back leg in a controlled manner
3. Extend your free leg forward with knee extended
4. Actively lock/tighten your hip and buttock in this position
5. Hold this position for 1-2 seconds
6. Bring your leg back to the middle
7. Step back to the starting position in a controlled way

Points of interest

• ✓ Keep your torso stable and upright throughout the movement
• ✓ Push with the whole foot, especially through the heel
• ✓ Actively tighten your buttock and core when stretching forward
• ✓ Keep your knee in line with your foot (don't fall inwards)
• ✓ Move controlled without swaying
• ✗ Avoid pushing off with your back leg
• ✗ Do not lean forward or backward with your upper body
• ✗ Don't jump up, but step up calmly and steadily
• ✗ Don't swing your leg forward with momentum
• ✗ Don't let your hip sag to one side

Progression

• Start: Low step (15-20 cm), no weight
• Advanced: higher step (30-40 cm)
• Heavier: Dumbbells in both hands
• Additional challenge: Longer hold time (3-5 seconds)
• Tempo variation: 3 seconds up, 2 seconds hold, 3 seconds down
• More complex: Step up with knee lift to chest ánd forward extension
• Advanced: Step up with forward kick movement

When this exercise

This exercise is suitable for athletes who want to improve their ankle stability, hip strength and functional leg strength. Ideal after ankle injuries, knee surgeries or for athletes who need explosive leg strength (football, basketball, running). Also valuable in rehabilitation after hip or knee injuries to restore single-leg control (after physiotherapist approval). Start with a low step and gradually build up the height. Perfect as a functional exercise to improve stair climbing, hill training and explosive movements.