Lower bodyStep-up · Level 1 of 4: Supported start

Low supported step-up

Step up onto a low step with a hand on support.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A low, stable step and a kitchen counter or sturdy table

Use a low, stable step that cannot slide, such as the bottom stair or a fitness step on a non-slip floor.
Stand facing the step, close enough to place your whole foot on it.
Hold a sturdy support with both hands: the stair handrail on both sides, or a counter or heavy table beside the step.

Place your whole foot on the step.
Push down through that foot to step up, bringing the other foot up beside it. Breathe out as you push.
Stand tall for a moment.
Step down slowly with the same leg you led with, then bring the other foot down.
Do all the repetitions leading with one leg, then swap.

The front of the thigh and the buttock of the leg on the step.

Pain in the knee or at the kneecap of the stepping leg.

Use a lower step, or do fewer repetitions.

Push and pull less with your hands, then move on to the higher step-up.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Hold a sturdy support with both hands and step up onto a low step and back down, leading with the same leg.
1 set × 5–6 each leg
Move on when: Every step feels steady, two sessions running.
Add reps.
1 set × 8–10 each leg
Move on when: You reach 10 on each leg with two or three more left in you.
Add a second set.
2 sets × 8–10 each leg
Move on when: Both sets feel steady.
Push and pull less with your hands, so your legs do more of the work.
2 sets × 10 each leg
Move on when: Your hands are only steadying you, two sessions running.

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

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