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Step-Ups
Demonstration video: Forward Step-up ([P]rehab). Follow the steps on this page if the video differs.
In our programs
- Low Back and SI Joint, Phase 4 LB-4 #2
- Knee and Ankle, Phase 3 KA-3 #1
The dose and steps can differ by program.
Low Back and SI Joint, Phase 4: Step-Ups LB-4 #2
Real-world hip and leg strength
Photos
Why it helps
Climbing stairs and stepping up curbs is a daily test of your hips, legs, and low back working together. This move trains the whole pattern in a controlled way.
How to do it
- Stand in front of a sturdy step. Feet hip-width apart.
- Place your right foot on top of the step. Heel and most of the foot on the step.
- Press through your right heel and stand up on the step. Bring your left foot up to meet it.
- Slowly step back down with the left foot. Then bring the right foot down.
- Do 10 reps leading with the right leg. Switch and do 10 leading with the left.
Too hard? Try this
Use a lower step. Or hold a wall or counter for balance.
Too easy? Try this
Use a higher step (within reason). Or hold a light weight in each hand at your sides.
Common mistakes
- Your knee falls inward as you step up.
- You push off with the bottom leg instead of pulling up with the top leg.
- You arch your back to lift.
You should feel
- Strong work in the leg on the step.
- Hips level the whole way up.
You should not feel
- Sharp low back pain.
- Sharp knee pain.
Stop right away if
- Sharp low back pain.
- Pain shooting down a leg.
- Knee pain that does not stop.
- Loss of balance.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Knee and Ankle, Phase 3: Step-Ups KA-3 #1
Real-world knee and leg strength
Photos
Why it helps
Climbing stairs takes your knee, ankle, and hip working together. Step-ups train all three at once. They build strength in a real-world pattern, NOT just an isolated muscle.
How to do it
- Stand in front of a sturdy step. Feet hip-width apart.
- Place your right foot on top of the step. Heel and most of the foot on the step.
- Press through your right heel and stand up on the step. Bring your left foot up to meet it.
- Slowly step back down with the left foot. Then bring the right foot down.
- Do 10 reps leading with the right leg. Switch and do 10 leading with the left.
Too hard? Try this
Use a lower step (2 inches). Or hold a wall or counter for balance.
Too easy? Try this
Move up to a standard stair (about 7 inches). Or hold a light weight in each hand at your sides.
Common mistakes
- Your knee collapses inward as you step up.
- You push off with the bottom leg instead of pulling up with the top leg.
- You arch your back to lift.
You should feel
- Strong work in the stepping-up leg.
- Hips level the whole way up.
You should not feel
- Sharp knee pain.
- Sharp ankle pain.
- Knee catching or locking.
Stop right away if
- Sharp knee pain that does NOT stop.
- Knee giving way.
- Loss of balance.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Akuthota V, Ferreiro A, Moore T, Fredericson M. Curr Sports Med Rep, 2008. PMID 18296944
- van der Heijden RA, Lankhorst NE, et al. Cochrane Database Syst Rev, 2015. PMID 25603546
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