How to do it
- Stand facing the step and place one whole foot on it.
- Lean forward slightly and drive through the heel of the top foot to stand up on the step.
- Do not push off the back foot; let it come up to meet the other.
- Step down slowly with the same leg you started with.
- Finish all reps on one leg, then switch.
Common mistakes
- Pushing off the floor with the back leg.
- Only half the foot on the step.
- Dropping down instead of stepping down.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: A higher step or holding dumbbells.
Easier: A lower step, holding a rail or wall.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Use a step that cannot slide or tip.
- A rail or wall to hold makes this a good balance exercise at any age.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Leg extension
Dumbbells and a bench: Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge
Bodyweight only: Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge