Exercises / Thigh & knee
Step-up (forward and lateral)
- Strength
- Thigh & knee
- Step or box
Stepping up onto a box with one leg. The lateral step-up exceeded 45% MVIC in VMO.
Also called lateral step-up, forward step-up, step ups.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing facing or beside a step
Steps
- Stand facing (forward) or beside (lateral) a 10-20 cm step.
- Place one foot on the step and push through it to stand up, keeping the knee over the foot.
- Lower the other foot slowly back to the floor.
Cues
- Push through the heel of the top foot
- Pelvis level
Common mistakes
- Pushing off the bottom foot
- Knee drifting inward
Used for
- Patellofemoral pain
- ACL rehabilitation
- Knee osteoarthritis
- Stair function
Evidence (2)
Easier
Harder
References (2)
- Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises
- Ayotte NW, Stetts DM, Keenan G, Greenway EH. J Orthop Sports Phys Ther. 2007;37(2):48-55. Electromyographical analysis of selected lower extremity muscles during 5 unilateral weight-bearing exercises