Step-up is like other exercises, a complete exercise, which we all use on a daily basis. For example walking up a flight of stairs is almost identical. But we also make use of the exercise pattern of step-ups, when we’re running and walking.

Therefore step-up is another essential exercise for great and healthy movement. To complete the step-up correctly, and build a foundation for optimal movement in the progress, your mobility and stability should be on spot before adding weight. This is where lunges are a good exercise to master. Read more of why it’s recommended to master the correct way to do lunges, before doing step-up exercises.

The programs underneath are a part of structuring the correct way to do step-ups. Level 1-5 are thought out so that you complete level 1, before moving on to level 2 and so on. If you experience a differential in right and left side while progressing, your primary focus should be to correct the imbalance, before trying to expand upon the exercise. And remember – Rome wasn’t built in a day. – The very first time you walked a flight of stairs, it took this, this might also take time.

Level 1

These program exercises will work towards increasing your stability, as well as adjust your nerve system to the proper work pattern. Therefore the exercises should be done back-to-back. The success criteria for level 1 (which decides if you’re ready to move on to level 2) are as follows:

  • That you after completion of 10 repetition per side of exercise 2 & 3 step-up ax and lift with support, cannot feel a difference between your right and left side, with use of a tight elastic band.

Lying step-up – Complete the exercise as a warm up for the two following exercises. Lie relaxed with proper breathing, as you were taught in level 1 under ‘Building the correct lunges’. From here a step-up is performed, where the focus is on the fact that there must only be movement in the hip bend on one leg. That is no back displacement or bend of any kind.

Step-up ax with support – Do maximum repetitions when first starting this exercise, use an elastic band which is as tight as possible. Stop when the quality cannot sustain the upper body rotating, or the hip starts swinging backward, etc. By now you know of any inconsistencies of right and left side. Hereafter complete 1-2 sets in your strong side and 2-4 sets in the weak side, per workout until your imbalance is straightened out. REMEMBER do not complete a single repetition where your body isn’t stable, if this does occur, loosen the elastic and tighten it when you improve your balance.

Step-up lift with support – Do maximum repetitions when first starting this exercise, use an elastic band which is as tight as possible. Stop when the quality cannot sustain the upper body rotating, or the hip starts swinging backward, etc. By now you know of any inconsistencies of right and left side. Hereafter complete 1-2 sets in your strong side and 2-4 sets in the weak side, per workout until your imbalance is straightened out. REMEMBER do not complete a single

Step-up stability – Perform the exercise for 30-60 sec. per side. Focus on the leg doing the step-up without any displacements or imbalances in the body.

Level 2

These program exercises will work towards increasing your stability, as well as adjust your nerve system to the proper work pattern. Therefore the exercises should be done back-to-back. The success criteria for level 2 (which decides if you’re ready to move on to level 3) are as follows:

  • That you after completion of 10 repetition per side of exercise 2 & 3 step-up ax and lift with support, cannot feel a difference between your right and left side, with use of a tight elastic band.

Lying step-up – Complete the exercise as a warm up for the two following exercises. Lie relaxed with proper breathing, as you were taught in level 1 under ‘Building the correct lunges’. From here a step-up is performed, where the focus is on the fact that there must only be movement in the hip bend on one leg. That is no back displacement or bend of any kind.

Step-up ax with support – Do maximum repetitions when first starting this exercise, use an elastic band which is as tight as possible. Stop when the quality cannot sustain the upper body rotating, or the hip starts swinging backward, etc. By now you know of any inconsistencies of right and left side. Hereafter complete 1-2 sets in your strong side and 2-4 sets in the weak side, per workout until your imbalance is straightened out. REMEMBER do not complete a single repetition where your body isn’t stable, if this does occur, loosen the elastic and tighten it when you improve your balance.

Level 3

These program exercises will work towards increasing your stability, as well as adjust your nerve system to the proper work pattern. Therefore the exercises should be done back-to-back. The success criteria for level 2 (which decides if you’re ready to move on to level 3) are as follows:

  • That you after completion of 10 repetition per side of exercise 2 & 3 step-up ax and lift with support, cannot feel a difference between your right and left side, with use of a tight elastic band.

Step-up with lower body outwarded control – Complete 10 repetitions per side, focus on performing a step-up, where your body goes straight up and down, and without displacements in knees or hips. Also keep your back straightened out, avoid hip flexion and hipcumbs to be lifted too high.

Step-up with lower body inwarded control – Complete 10 repetitions per side, focus on performing a step-up, where your body goes straight up and down, and without displacements in knees or hips. Also keep your back straightened out, avoid hip flexion and hipcumbs to be lifted too high.

Here on forth it’s your strength that dictates how much weight you can handle in the various step-up exercises. A good progression in your step-up exercises can look like this:

Step-up with hand weights.

2. Step-up with a bar.

3. Overhead step-up stability.

4. Overhead step-up strength

5. Double overhead step-up.