Legs & glutes

Step-up

Stepping up onto a step or bottom stair — builds leg strength and balance for real-life stairs and kerbs.

Beginner Low impact Step or bottom stair
Movement diagram for Step-up: one foot on the step to standing on the step
Original diagram — start and finish positions.

How to do it

  1. Stand facing a step, preferably with a rail or wall nearby for support.
  2. Place one whole foot on the step.
  3. Press through that foot to step up, bringing the other foot to join it.
  4. Step down again with control, one foot at a time, and return to the start.
  5. Do your reps leading with one leg, then the other.

Form tips

  • Slow and controlled is the key for building balance.
  • Push through the heel of the top foot rather than springing off the bottom foot.

Common mistakes

  • Only half the foot on the step.
  • Leaning heavily forwards.

Easier and harder

Make it easier

Use a lower step and hold the rail.

Make it harder

Use a higher step, slow the step down, or hold dumbbells.

Sources

  1. NHS: Balance exercises — checked 3 Oct 2026

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