A dynamic lower body exercise that targets the quadriceps, glutes, and hamstrings through unilateral movement patterns, improving balance, coordination, and leg strength.
Step forward with one leg, lowering your body until both knees are bent at 90-degree angles. Push back to the starting position using your front leg. For step ups, place one foot on an elevated surface and step up, then step back down with control.
Stand with feet hip-width apart, core engaged, ready to step forward or onto an elevated surface.
Return to the starting position with both feet together, maintaining balance and control throughout the movement.
Step forward with control, keep chest up, drive through front leg, maintain balance
Knee touching ground, poor balance, incomplete range of motion, leaning forward
Add weight, increase step height, try walking lunges, or add plyometric variations.
Reduce step distance, use assistance, focus on balance, or perform stationary lunges.
Maintain proper form to avoid knee or ankle strain. Stop if you experience pain in knees, hips, or ankles. Ensure the elevated surface is stable and secure.