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Step-Up Exercise

The step up exercise is a simple aerobic workout that requires minimal equipment. You can alter the intensity by changing the step height, step tempo or step duration.

Equipment Required: a step, chair, stool, bench or something similar


  1. Start by standing with your feet approximately shoulder-width apart, facing chair (or stool). Your arms can be down by your sides or on your hips.
  2. Keep your back straight and step up with your left leg
  3. With a steady and controlled motion slowly pull yourself up onto the bench using only your left leg.
  4. Step down off the step with your right foot first and then the left foot and return to the starting position.
  5. Repeat this action, alternating the leading leg each time.
  6. Keep your body as straight as possible to minimize stresses on the lower back and legs.
  7. Repeat for a set time (the 7-minute workout requires 30 seconds of step-ups)

step up exercise


Key points to remember


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More Fitness

Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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