Hip Exercises

Step Ups

Step ups train the leg to lift your body weight onto a step. They strengthen the quadriceps and glutes in a way that transfers directly to climbing stairs, getting on buses and walking on uneven ground.

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What it does

Step ups load one leg at a time through a functional range. Control of the knee over the foot is trained at the same time.

You will often see it in our programmes for knee osteoarthritis, total knee replacement and ACL tear, and it features in our knee pain physiotherapy programmes.

How to do it

Stand facing a bottom stair or sturdy step, holding a rail if needed.
Place one whole foot on the step.
Push through that heel to step up, bringing the other foot up to join it.
Step down with the other leg first, slowly.
Keep the knee in line with the second toe throughout.

How much

10 repetitions each leg, 2 to 3 sets, once a day. Start with a low step (10 to 15 centimetres).

Common mistakes

Pushing off with the back foot instead of the leading leg.
Knee collapsing inwards.

Stop and check with us if

Pain at the front of the knee increases after sessions.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How high should the step be?

Start low. Increase height once 3 sets feel easy and controlled.

Step ups or squats first?

Often squats, as both legs share the load. We decide based on your condition.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.