Step Ups: A Quick Exercise for Your Legs and Glutes
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | step up exercise |
| Works | legs, glutes |
| Type | Strength |
| Position | Standing |
| Hold | Not a hold |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Each side |
| How often | Once a day or a few times a week. |
| Equipment | Step |
| Office visibility | Medium |
The step up is a strength exercise where you stand facing a step or stair and place one foot on it, pressing through your heel to lift your body up.
This movement is a good option for office workers who want to take a short, active break from sitting to get their blood moving during the day.
What the step ups works
Step ups primarily work the muscles in your legs and glutes. You will feel the effort in the large muscles in the front of your thighs and your buttocks as you lift your body weight.
How to do it
Starting position: Stand facing a sturdy step or the bottom stair of a staircase with your feet about hip-width apart.
- Place your right foot firmly onto the center of the step.
- Press through your right heel to lift your body up until your right leg is straight.
- Bring your left foot up to meet your right foot on the step.
- Slowly and with control, lower your left foot back to the floor.
- Bring your right foot down to meet your left foot on the floor.
- Complete all repetitions leading with the right foot, then switch to lead with the left foot.
What you should feel
You should feel the muscles of your front thigh and buttocks working during this exercise. It should not cause sharp pain in your knees. If it does, stop the movement.
Common mistakes
- Pushing off forcefully with the back foot instead of pulling up with the front leg.
- Letting the knee of your stepping leg drift inward.
- Using a step that is too high, causing you to lean forward excessively.
- Coming down from the step too quickly or with a thud.
Make it easier or harder
- Easier: Use a lower step.
- Easier: Lightly touch a wall or railing for balance.
- Easier: Perform the movement more slowly.
- Harder: Use a slightly higher step, as long as you can maintain good form.
- Harder: Slow down the lowering phase of the movement.
Fitting it into a desk day
Step ups are a good way to get your blood moving on a short break from sitting. Since this movement requires a staircase, it has medium visibility in an office. Find a quiet stairwell to do a set between tasks or calls.
Quick questions
How many step ups should I do?
You can start with one set of eight to twelve repetitions for each leading leg. Try doing them once a day or a few times a week.
What can I use for a step up exercise?
You can use a sturdy step or the bottom stair of a staircase. Make sure whatever you use is stable and will not move.
What if step ups feel too difficult?
To make the exercise easier, you can use a lower step. You can also lightly touch a wall or railing for balance.
When to see a doctor or physio
Pay attention to how your body feels and stop if you experience certain symptoms. You should get checked by a doctor or physical therapist for any new or concerning pain.
- Sharp, shooting, or sudden pain in your knee, hip, or ankle.
- Feeling dizzy, lightheaded, or unstable.
Skip it or ask first if:
- You have significant knee, hip, or ankle pain, a recent injury, or have had surgery on these joints.
- You have a condition that affects your balance.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.