knee focus
Step-Ups
Builds functional single-leg strength.
Key cue: Push through the whole foot on the step and keep your knee in line with your toes.
Area
knee
Level
intermediate
Volume
3 × 10/side
Goal
fitness
How to do it
- 1Stand facing a sturdy step or the bottom stair, and hold a rail or wall for balance if you need to.
- 2Place your whole foot on the step, with your knee in line with your second toe.
- 3Press through that heel to stand up tall, bringing the other foot up to meet it.
- 4Step back down slowly, taking about 3 seconds, and keep your hips level.
- 5Do 10 steps with the same leg leading, then swap.
Easier and harder versions
- Easier
- Use a lower step, such as the bottom stair, and hold a rail or wall.
- Harder
- Use a slightly higher step, take 5 seconds to lower down, or hold a light weight in one hand with the other free for a rail.
Helps with
Commonly used for:
Stair confidenceSingle-leg strengthLate-stage knee and hip rehab
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Improves stair-climbing strength
- Balances left/right legs
- Carries over to daily life
Muscles worked
Strengthening. Strengthens your quadriceps, glutes, hamstrings and calves.
QuadricepsGlutesHamstringsCalves
Form tips
- Keep your knee over your second toe: don't let it fall inwards.
- A lower step is easier and a higher step is harder. Start low.
Common mistakes
- Pushing off the back foot instead of driving through the leading leg.
- Letting your knee wobble inwards or leaning your body forward.
When to avoid or modify
- Knee pain as you load it: use a lower step, or stop
- Balance problems: hold a rail and have someone nearby
- Recent lower-limb surgery, unless your surgeon or physiotherapist has cleared it
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder
More for the knees