Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Step-Up (Low Step)

BeginnerStrengthTier T2

Functional single-leg strengthening on a low step. Builds the leg and hip strength needed for stairs and daily activities.

Targets: SI Joint
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • stairs or step + wall

No equipment? Try: stair, aerobic step, sturdy box

Dosage

2

Sets

10

Reps / Time

45 sec

Rest

2 sec up / 3 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand facing a low step (4-6 inches to start)
  • Keep hands on hips or hold wall for balance
  • Stand with good posture

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Step up with one foot, placing entire foot on step

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Press through the stepping foot to stand up

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Stand tall at the top

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Lower slowly - control the descent

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Complete all reps on one side before switching

Breathing

  • Exhale as you step up
  • Inhale as you lower

Form Cues

  • Drive through whole foot, not just toes
  • Stand fully tall at top
  • Control the lower - don't drop
  • Keep pelvis level throughout

Common Mistakes to Avoid

  • Pushing off back leg too much
  • Not standing fully at top
  • Dropping quickly on descent
  • Letting knee cave inward

Safety Information

Reduce step height if pelvis shifts or pain increases.

Progressions

Higher step, add weight

Step-Up with Knee DriveIntermediate
Box Jump (Low)Advanced

Regressions

Lower step, use wall support

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.