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Step Ups

Step up, step down. One leg does all the work, which quietly fixes the strength difference between your two sides.

Level Beginner
Equipment Stair or sturdy chair
Sets and reps 3 sets x 12 each leg
Works on Thighs, glutes

How to do it

  1. Stand in front of a stair or a solid low chair.
  2. Put your whole right foot on it and push through that heel to stand up.
  3. Step down with the left foot first, softly.
  4. Do all the reps on one leg, then swap.

Common mistakes

  • × Pushing off the back foot to jump up - the top leg does the work.
  • × Using something too high at first - knee height is plenty.
  • × Dropping down heavily instead of stepping down under control.
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One thing that matters

Watch the knee of the working leg. If it caves inwards, the step is too high.

How much

Sets and reps for Step Ups

Where you are Aim for
Just starting 3 sets x 8 each leg, low step
The standard 3 sets x 12 each leg
Once it is easy 3 sets x 15 each leg, higher step
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Breathing

Out as you step up, in as you lower. Control the way down - that is the half people rush.

Too hard, or too easy?

Where this sits

← Easier Squats 3 sets x 15-20

Start here if you cannot do step ups with clean form yet.
You are here Step Ups 3 sets x 12 each leg

Beginner · Stair or sturdy chair

Harder → Lunges 3 sets x 10 each leg

Move up when step ups stops being a challenge.
Questions

Step Ups, answered

What height step should I use?

One where your thigh is roughly parallel to the floor when your foot is on it. A stair is usually too low, a dining chair often too high - a sturdy low stool is about right.

Should I push off the back foot?

No, and this is the whole point. The working leg should do the lifting. If you have to spring off the back foot, the step is too high.

Are step-ups good for knees?

They are usually kinder than lunges or jump squats because the movement is slow and controlled. Lower the step if there is any pinching.

One exercise is never the whole story

Which day to do Step Ups, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Legs

You can also try

🦵 Beginner

Squats

Thighs, glutes

The single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.

3 sets x 15-20 →
🦵 Beginner

Lunges

Thighs, glutes

One leg at a time - which also shows you exactly how uneven your two legs are.

3 sets x 10 each leg →
🦵 Beginner

Wall Sit

Thighs

Nothing moves - you just hold a sitting position against a wall. Looks easy, feels anything but.

3 sets x 30-60 sec →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.