Step-Up to Balance

Setup & Positioning

"Stand facing a sturdy box, bench, or step at about knee height. Place one foot fully on the step, making sure your entire foot—not just your toes—is supported. Keep your chest tall, shoulders relaxed, and core engaged."

Key point: “The working leg on the step should do most of the lifting—avoid pushing off too much with the back leg.”

Execution

"Drive through the heel of your front foot to step up, bringing your opposite knee up toward your chest until you are standing tall on one leg at the top. Hold this balance position for 1–2 seconds, then slowly lower your back leg down with control. Complete all reps on one side before switching."

Where You Should Feel It

• Glutes and quads of the working leg
• Core muscles stabilizing during the balance hold
• Ankle and foot muscles working for stability at the top

Where You Shouldn’t Feel It

• Knee pain from pushing the knee too far forward over the toes
• Lower back strain from leaning forward
• Wobbling from rushing into the balance

Breathing

"Exhale as you step up and balance, inhale as you lower back down."

Common Mistakes to Avoid

1. Pushing off excessively with the back leg – Reduces work for the target muscles.
2. Leaning forward – Keep your chest up for better posture and joint safety.
3. Skipping the balance hold – Pausing at the top builds control and stability.
4. Letting the foot hang halfway off the step – Reduces stability and can cause slipping.