Lateral Step Up Exercise
If you’re worried about your muscles getting weaker as you get older, here’s one simple exercise that not only helps to prevent muscle loss in your legs, but also helps to target the specific muscles you need to make going up and down the stairs, simply walking, and getting down to and back up from the floor so much easier.
This exercise works the thighs and the glutes at the same time, but it also challenges your muscles in a new way, which is really important when building strength.
If you’re doing the same thing all the time, your muscles get used to it.
But the second you start to switch it up, that helps to unlock new strength.
Beginner Lateral Step Up
This is a lateral step up. You’ll need a small step stool or a step you feel comfortable going up and down from.
Stand sideways to your step. Take the foot closest to the step and put it on top.
Think about pushing through this leg to bring the other foot on top. Then step back down and repeat.
Pay attention to your foot positioning. If you step just a little bit behind the front leg, your knee will stay behind your toes.
This can feel better for sensitive or painful knees.
If you don’t experience knee problems, you can step straight down or even step a little further in front if that feels okay.
Aim for 10 to 15 repetitions on one side and then switch to the other side.
Intermediate Lateral Step Up
For the intermediate version, add a bit of core and balance.
Use the same step stool and make sure you have something stable nearby for support. Place the inside leg on top of the step.
Push through this leg, step up, and bring the other leg into a march. Step up and march.
This movement works the core muscles and helps with single leg balance.
If needed, lightly touch something for support while your body gets used to the movement.
Aim for 10 to 15 repetitions on one side and then switch sides.
Advanced Lateral Step Up
For the advanced version, grab two weights that feel challenging but doable. Hold them at your sides or resting on your shoulders.
Stand to the side of the step and bring the inside leg on top.
Push your heel down, keep your shoulders back, and stay up nice and tall. Step up and step down.
As the weight gets heavier, reduce the repetitions if needed.
You can also make this harder by increasing the height of the step.
Stay tall and do not lean forward while stepping up.
Aim for 10 to 15 repetitions.
❤️ Bonus Strength and Cardio Movement
This bonus movement combines strength and cardio at the same time.
Start standing to the side of the step with one foot on top. Press through the top leg, bring the other foot up, step down, and switch.
Start slow and focus on your footing. Once you feel comfortable, you can increase speed.
Set a timer for 30 to 60 seconds and see how many repetitions you can do.
If you don’t have a step, you can step out to the side with one leg, meet in the middle, and then step out with the other leg.
The further out you step, the harder the movement becomes.
Again, set a timer for 30 to 60 seconds and increase as you’re able to.
Build Strength With Consistency
Start with whatever variation feels best to you and complete two to three sets two or three times a week.
Repetition is key when building strength and consistency is even more important.
These exercises help strengthen the muscles that support walking, stairs, balance, and everyday movement while helping your joints stay strong and happy.
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