Step Up

Purpose of the exercise

Strength exercise for the quadriceps, glutes, hamstrings and calf muscles. Improves single-leg strength, functional leg strength and coordination. Also effective for developing balance, proprioception and for identifying strength differences between left and right. Helps improve stair climbing, hill walking and other daily functional activities.

Supplies

• Step, box or stairs (15-50 cm high, depending on level)
• Stable wall or handrail for balance (optional)
• Sufficient space around the scooter
• Flat, stable surface
• Optional: dumbbells, barbells or kettlebells for extra resistance

Starting position

1. Stand in front of a step or box
2. Place one foot fully on the step (working leg)
3. Keep your other foot on the ground
4. Feet at hip width
5. Keep your torso upright
6. Arms next to your body or on hips
7. Or: hold dumbbells in both hands
8. Tighten your core
9. Looking forward

Implementation

1. Push through your heel of the leg on the step
2. Lift yourself up until you are fully on the scooter
3. Bring your other leg up (both feet on step)
4. Stand fully upright at the top
5. Tighten your buttock and quad of working leg
6. Step back down in a controlled manner
7. Start with the same leg or alternate
8. Keep control throughout movement
9. Repeat for desired number of repetitions

Points of interest

• ✓ Push through the heel of your front leg (do not push off with rear)
• ✓ Keep your knee in line with your foot
• ✓ Keep your torso upright during movement
• ✓ Come fully up to standing upright
• ✓ Step down in a controlled manner (do not jump)
• ✓ Focus on working leg (minimal help from back leg)
• ✓ Breathe out when going up, in when going down
• ✗ Avoid dropping off with your back leg (this is cheating)
• ✗ Don't let your knee fall inwards (valgus)
• ✗ Don't lean too far forward
• ✗ Do not jump down (controlled landing)
• ✗ Do not use momentum or swinging motion
• ✗ Don't lose your balance (use support if necessary)

When this exercise?

This exercise is suitable for athletes of all levels who want to develop single-leg functional strength. Ideal as a leg exercise in rehabilitation after knee injuries when single-leg loading is allowed again (in consultation with physiotherapist). Very effective for developing practical strength for daily activities. Perfect for elderly people wanting to improve stair-climbing and fall prevention. Also valuable as an accessory leg exercise for athletes. Suitable as home exercise with stairs or sturdy chair. Can be used to identify strength differences between left and right. For knee, hip or ankle problems, have a physiotherapist assess first. Start with low step (15-20 cm) and gradually build up height. The step height determines intensity: higher step = heavier.