Step-ups

01 Steps

1. 1 Stand in front of a stable surface (step, bench, sturdy chair) about 12-18 inches high.
2. 2 Place one full foot on the surface, knee bent.
3. 3 Push through the heel of your raised leg to step up onto the surface. Drive the opposite knee upward.
4. 4 Control the descent by slowly lowering the other foot back to the floor.
5. 5 Complete all reps on one side before switching, or alternate legs.

02 Tips

• ✓ The higher the surface, the more your glutes work. Adjust the height to your level.
• ✓ Do not push off with the foot on the ground — all the work should come from the leg on the surface.
• ✓ Lean slightly forward to better activate your glutes.

03 Common mistakes

• ✗ Pushing off with the ground foot: the top leg should do 100% of the work.
• ✗ Not placing the full foot on the surface: your heel must be on the surface.
• ✗ Unstable surface: make sure it does not move or slide.

04 If you struggle

• → Use a lower surface (a stair step).
• → Hold onto a wall or railing for balance.
• → Do standard squats to build baseline strength.