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Exercise handout — move better, feel better.
Step-Ups (Controlled)
Step up onto platform focusing on controlled movement and push-off. Functional exercise for stair climbing.
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: Stairs, Aerobic step
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 sec up / 1 sec pause / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Stand facing sturdy step (6-12 inches high)
- Feet hip-width apart
- Arms free for balance or hands on hips
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 and midfoot to step up
No image for this step. Follow the written instruction.
Step 3 of 4
Stand tall on the step (both feet)
No image for this step. Follow the written instruction.
Step 4 of 4
Lower slowly with control on same leg
Breathing
- Exhale as you step up
- Inhale as you lower
Form Cues
- Push through the step - don't jump
- Stand tall at top
- Control the lowering - don't drop
- Keep knee tracking over toes
Common Mistakes to Avoid
- Pushing off with back foot
- Not stepping fully onto platform
- Dropping down quickly
- Knee collapsing inward
Safety Information
Use sturdy surface. Excellent for daily function.
Progressions
Higher step, add weight, slower tempo
Regressions
Lower step, use handrail
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.