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Exercise · Legs and glutes

Step ups

Exercise A to Z

  • Strength
  • Balance

Works: Thighs, glutes and balance.

Add to a routineUsed in 10 timer routines

How to do it

Line drawing of a step up: one whole foot placed on a step, then standing tall on the step with both feet.
  1. Stand facing a bottom stair or a sturdy step, holding a rail or wall if you need to.
  2. Place your whole right foot on the step.
  3. Push through that foot to step up, bringing your left foot up to join it.
  4. Step down with your left foot first, then your right. Swap the leading leg halfway.

Watch out for

Pushing off with your bottom foot instead of the top one, and your knee falling inwards.

Make it easier or harder

  1. 1A low step, holding the rail.
  2. 2Step ups without holding on.
  3. 3A higher step, such as the second stair.
  4. 4Step up with knee drive: at the top, drive your back knee up to hip height before stepping down.
  5. 5Holding a weight in each hand.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

LungesLegs, glutes and balance.Split squatsThighs, glutes and balance, one leg at a time.Reverse lungesThighs, glutes and balance.Single-leg deadliftsThe backs of your thighs, glutes and balance.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.