Lunges are a great exercise to improve lower-body strength, stability and balance. Since they’re a unilateral move—meaning that they’re done one side at a time—they can address muscle imbalances and strength discrepancies while promoting better overall coordination and endurance.
Lunges can also work the core, which has to work to keep the body stable and balanced over a single leg.
Unfortunately, lunges can be difficult to do if you’ve got knee issues, joint pain, or restricted mobility. I work with plenty of personal training clients that fall into those categories, so I’ll often swap lunges for step-ups instead.
Step-ups can be modified for most fitness or ability levels, progressed as you get stronger, and don’t require any equipment besides a step. If you’ve been looking for a lunge alternative, give them a try.
Why are step-ups a good alternative to lunges?
Like lunges, step-ups target each leg independently from the other. It’s common to have a “good” or “stronger” side, but this can often lead to faulty movement patterns, chronic pain, injury, and instability. By strengthening each leg individually, you can lessen your fall risk and make every day activities easier.
Lunges require better range of motion, more inherent stability, and a greater degree of single-leg strength to do correctly. For those with knee injuries or other considerations, lunges can load the joint excessively and exacerbate any existing issues.
Step-ups don’t load the knee joint as much as lunges do, and can be done with a more limited range of motion when using a lower step. This allows those with certain restrictions to get the benefits of unilateral exercise.
Getting started with step-ups
If you’ve ever climbed a set of stairs before, you’ve technically done a step-up. Even so, check in with your doctor first.
Though they’re a common, functional movement, there’s still a chance you could be doing step-ups incorrectly. A certified personal trainer can correct your form and give you guidance on how to execute the movement more efficiently.
Be sure you know how to engage your core properly before trying any new workout or activity.
An aerobic step like this Yes4All model on Amazon can be adjusted to different heights, which is a useful way to measure your progress. However, all you really need is a raised, sturdy platform. A set of stairs in your house will work.
Step-ups can be done on their own or as part of a more comprehensive lower-body workout.
If you’re a beginner: or not currently active, start with one set of five to eight step-ups on each leg. Aim to do them two or three times a week.
As you build strength: slowly increase your reps to 10-12 on each leg for two to three sets.
If you’re more advanced: start with 10-12 reps on each leg for two to three sets. You can also try one of the progression options listed below.
How to do a step-up
- Stand in front of a step.
- Engage your core.
- Place your left foot on the step.
- Press into your left foot and extend your left knee, bringing your right foot onto the step.
- Pause briefly.
- Bend your left knee, slowly lowering your right foot back on the floor.
- Do all your reps on one side, then swap sides.
Trainer tips:
If you have balance issues, hold onto the stair railing or another solid surface for additional support.
Keep your spine extended and avoid rounding your back.
Squeeze your glutes as you perform the movement.
Step up and down with control—don’t hike yourself onto the step, and don’t allow the foot to slam onto the floor when you’re stepping down.
If you’re unable to control the movement, consider using one of the modifications listed below.
Step-up modifications
If you’re unable to keep proper form, use a lower step. Even a platform that’s just a few inches off the floor can help you improve strength in stability in each leg.
You can also hold onto stair railings, walls, chairs, or other solid surfaces for support. Place more of your bodyweight into the support when starting off, then as you get stronger, try holding on lightly.
Step-up progressions
Working with a higher step will make things more challenging. If you’re using a set of stairs inside of your home, place your foot on the second step up from the floor.
Another way to make the step-up more difficult is to not place your non-working foot onto the platform, raise your knee to hip height and pause, balancing on your working foot.
Finally, you can hold 5-10lb dumbbells as you perform the movement.