ClapMove · clapmove.com
Exercise handout — move better, feel better.
Step-Up
Unilateral hip and leg strength exercise using stairs or step platform.
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 + stair rail or handrail
No equipment? Try: Stair, Sturdy box, Step platform
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand facing step or stairs
- Start with low step height (6-8 inches)
- Hands on hips or use railing for balance
No image for this step. Follow the written instruction.
Step 1 of 4
Place entire foot on step
No image for this step. Follow the written instruction.
Step 2 of 4
Push through heel to stand up
No image for this step. Follow the written instruction.
Step 3 of 4
Bring other foot to step, stand tall
No image for this step. Follow the written instruction.
Step 4 of 4
Step down with control, same leg leads
Breathing
- Exhale as you step up
- Inhale as you step down
Form Cues
- Push through the heel of top foot
- Don't push off with bottom foot
- Stand fully upright at top
- Control the step down
Common Mistakes to Avoid
- Pushing off too much with bottom foot
- Not standing fully at top
- Dropping down instead of controlling
- Knee collapsing inward
Safety Information
Use stable surface. Hold railing if needed.
Progressions
Higher step, add dumbbells, slow tempo
Regressions
Lower step, use railing for balance
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.