Ever stood up from your chair and started wobbling for no reason? Could be that extra glass of Pinot, but more likely, it's a balance or strength issue.
Good news: There's a simple exercise to combat the shakiness and build strength so everyday basics like getting off the couch or climbing stairs don't feel like Mount Everest.
The exercise? Step-ups. It's exactly what it sounds like: stepping up onto a platform or stair, then stepping back down.
Seems too easy? Think again.
Why step-ups tick all the boxes:
Challenges your balance. Stepping up on one foot forces your core and back to constantly engage, stabilizing your body and controlling for any wobbles.
Builds strength symmetrically. Using one leg at a time (unilateral training) ensures each side of your body develops equal balance and strength – no compensation from your stronger side.
Increases bone density. Step ups are weight-bearing, meaning every rep signals your osteoblasts (bone-building cells) to deposit more minerals and strengthen your bones. Had a low bone density scan? Add step-ups to your routine!
Translates to real life. This movement directly improves activities that get harder with age but don't have to: stair climbing, hill walking, and standing from seated positions, and more.
How to do it:
Find stairs or a gym platform. Holding on for support? That's fine, it's your starting point.
Place your right foot fully on the step (heel included!)
Keep your chest upright, core braced – no bending or swinging
Squeeze your glutes as you drive up, bringing your left foot to lightly touch the step
Engage your core, squeeze glutes, quads, and hamstrings as you slowly lower your left foot back to the floor (right foot stays on the step)
Repeat 15-20 times, then switch legs
Step up bringing your left foot to the first step, and then return to this position to go again.
Progressions and modifications:
Wobblers: If you're shaky or rocking at the knee, hold onto something for support through the whole movement. Once you’re in control without excessive rocking, go hands-free. When that feels easy, you're ready to advance.
Mid-levelers:
Add light weights in each hand (a few extra pounds will surprise you)
Step higher: try two stairs or a taller platform
Add a knee drive: bring your back foot up to 90 degrees (like a march) before lowering back down
Challenge seekers: Combine all the above (heavier weights, higher steps, knee drives).
Still too easy? Try a 3-2-1 tempo: 3 seconds to lower to the ground, 2 seconds at the bottom, 1 second explosive drive up. This increases time under tension, forces harder core stabilization, builds muscular control, and develops explosive power.
Give it a go. Try the variations. Find your level and push from there. That way when that extra glass of Pinot comes around, wobbling will be the least of your concerns. 😉
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.