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Step-up
One whole foot on a low step, the body presses up through that heel to stand on top and lowers back down slowly: in a review of common exercises, step-ups drew among the highest gluteus maximus activity.
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What it works
Workouts that use it
Pain guides that use it
Part of a staged plan, with when to get help first.
- Exercises for knee pain: what helps, and a plan to follow
- Runner's knee (patellofemoral pain): exercises that help
- Exercises for knee arthritis (osteoarthritis)
- IT band syndrome: exercises for outer knee pain
- Meniscus tear exercises: when exercise is the first treatment
- Exercises for hip pain, and when to get it checked
- Hip arthritis exercises: a staged plan that follows the guidelines
- Outer hip pain (hip bursitis): exercises that help, and positions to avoid
- Hip impingement (FAI) and labral tears: exercise first, and what to expect
- Piriformis syndrome and buttock pain: what helps, and what it might really be
- Leg pain: exercises that help, and when to get it checked
- Sciatica exercises: what helps, nerve glides, and when to worry
Similar moves
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Questions people ask
What muscles does the Step-up work?
Mainly the glutes and quads, with help from the hamstrings and calves.
What equipment do I need for the Step-up?
A step.
Is the Step-up good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Dumbbell step-up.
What is an easier alternative to the Step-up?
Try the Low step-up. Both are written steps in the same progression.
How do I make the Step-up harder?
Progress to the Dumbbell step-up, or add load, range or slower lowering once your form is solid.
