Have you ever counted the number of times you stepped up and down during the day? Every time you use the stairs, you’re strengthening your glutes, quadriceps, and hip flexors. It may not seem like much when you’re climbing one flight here and there, but tally those trips up and down, and I promise you they make stronger hips.

Incorporated into an exercise routine, I love step-ups for several reasons:

1. You can use a variety of weighted resistance (other than dumbbells)
2. You can vary the height of your step to either make the exercise easier, or harder
3. You can vary how you step up so that you are strengthening the hip movers from all directions

Not to mention, strengthening the hips is an important step in preventing fractures as we age. More than 90% of hip fractures among adults over age 65 are caused by falls (most often falling sideways onto the hip) and about 76% of all hip fractures occur in women. You can get a leg up on stronger glutes today to prevent hip fractures in the future.

How to do it:

Stand either facing, or parallel to a step platform that is 6-18 inches in height. Feet should be shoulder width apart, and as always, abdominal muscles should be drawn in (I call this, “zipping it up,” as if your zipping your pants.)

Step onto the box with 1 leg (preferably, your weaker leg first), keeping the foot pointed straight ahead and knee aligned over the mid-foot. Push through you heel and stand up straight, driving your body weight through your hip until you are upright and balancing on one leg. While maintaining alignment, return your trail leg to the starting position and step off of the platform. Alternate legs or repeat on the same leg for the assigned number of repetitions and sets. For an added challenge, perform a 1-leg squat after stepping onto the platform, then return to starting position.

Dumbbell Step Up Video

Variation: A more advanced move is to stand sideways to the platform, then step up, placing your foot in the middle of the platform. Super-strong hipsters might advance to cross-over step ups – shown in this video without dumbbells.

Another great thing about this exercise…you can use a variety of weighted resistance. A medicine ball, BodyBar, or Kettlebell would work too.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

I’m a big fan of any exercise that can performed on one leg for this reason alone – they are harder more fun. Wanna try it for yourself? Grab a light (6 or 9lb) BodyBar or a broom stick and, standing on two feet, do a standard overhead press. Lift one knee and do the same exercise standing on one leg. You probably felt the muscles that stabilize your ankle, knee, and hip joints working hard to keep those joints where they are supposed to be (LOL), and you likely felt your abdominal muscles engage too. This is another reason I love unilateral exercises – they help strengthen the core!

Now, let’s get busy.

The one-legged squat differs from the standard, two-legged version in that, at least at first, you probably won’t be able to achieve the same range of motion. Real quick, do a standard squat using both legs. You were probably able to lower your hips past 90-degrees, right? Or maybe you lowered them almost to your heels. Without practice, if you did the same exercise on one leg, 1) your quad would talk back to you like a snotty teenager, and 2) your knee would complain that carrying all of your body weight is pretty unfair, especially when it has a partner to share the work, and 3) your ankle would feel like like it has just been hobbled. So start slow.

Try this exercise first without any weighted resistance. Using only your body weight, stand on one foot. Where you decide to put your other leg is up to you, and will largely be determined by your experience, balance, joint and core strength. I find that most beginners prefer to stick the lifted leg slightly behind them, however this also tends to pitch the body forward, so I encourage them to try this exercise with the lifted leg out in front with the knee slightly bent.

Next, lower the hips (and this is the tricky part) and keep them level. In other words, don’t lean away from the leg that is raised. Lower your hips only as far as you feel you have control and the strength to return to the starting position. Try 8-10 reps, then switch sides. After several weeks, you can try adding weighted resistance. A BodyBar is a good tool because it can be rested on top of the shoulders (although this raises the center of gravity) and away of the working muscles, whereas dumbbells tend to get in the way.

Video demo of this exercise using a Kettlebell (not required): 1 Legged Squat

More tush-strengthening exercise ideas…

Did you like (or loathe) this exercise? Tell me about it. And as always, if you have any questions, fire away.

Raise your hand if you loath abdominal crunches. My hand is up too. They are boring, and quite honestly, there are other exercises that are way more fun and more effective at strengthening the midsection than crunches. In fact, I very rarely even put crunches on my clients’ programs. Instead, I trick them into doing ab work with moves that require multiple joints, and usually a toy.

Stability Ball Knee Tucks are among my all time faves. The toy of choice: the stability ball (and if you don’t have one, visit
Perform Better and grab a quality Fitball Sports Stability Ball- they are the best!)

To begin this exercise, it is easiest to kneel in front of your stability ball and roll out over the top of it until the ball is under your knees. Notice the amount of core stabilization required to hold the ball steady under the weight of your legs even before you begin the first rep! Amazing.

Hands should be stacked directly under the shoulders. For clients who have wrist issues, I use neoprene dumbbells, which are slightly padded and more comfortable, and have them grip those while in this plank position so that the wrists are neutral rather than bent. Abdominals should be drawn in toward the spine. I refer to this as “zipping it up,” and head/neck should be neutral (i.e, don’t look at the ball, the ceiling, your cell phone…).

Next, slowly draw your knees toward your chest while keeping abdominals muscles engaged throughout the movement. Hold for 2 counts, then return to the starting position for 2 counts. Repeat for 8-14 reps.

Check out the video from ACE for a visual reference: Stability Ball Knee Tucks Video

To advance this exercise, start with the ball placed under the shins, or even the toes if you really want to go gangbusters.

Note: if you experience any back pain at all during this exercise, STOP, and do not continue. Consult your trainer before attempting this exercise again.



* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.