ClapMove · clapmove.com
Exercise handout — move better, feel better.
Step-Up (Low Step)
Step up onto a low platform using one leg. Functional strength for stairs and daily life.
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
No equipment? Try: Bottom stair, Sturdy box
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Stand facing a sturdy low step (4-8 inches high)
- Start with hands at sides or on hips
- Place entire foot on the step
No image for this step. Follow the written instruction.
Step 1 of 4
Place one foot fully on the step
No image for this step. Follow the written instruction.
Step 2 of 4
Push through that heel to step up
No image for this step. Follow the written instruction.
Step 3 of 4
Stand tall on the step, bring other foot up
No image for this step. Follow the written instruction.
Step 4 of 4
Step back down with control, leading with same leg
Breathing
- Exhale as you step up
- Inhale as you step down
Form Cues
- Drive through the heel of the working leg
- Keep knee tracking over toes
- Stand fully upright at top
- Control the step down
Common Mistakes to Avoid
- Pushing off with back foot
- Not placing full foot on step
- Knee caving inward
- Leaning too far forward
Safety Information
Use sturdy, non-slip step. Hold rail if balance is a concern.
Progressions
Higher step, add dumbbells, slower tempo
Regressions
Lower step, use handrail, slower tempo
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.