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Transverse Step Up

A functional movement that combines step-up mechanics with transverse plane rotation to improve balance, stability, and unilateral leg strength.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand sideways to a step or platform. Step up with your lead leg while rotating your torso toward the step. Drive through your heel to stand up on the platform, maintaining balance. Step down with control and repeat.

Starting Position

Begin standing sideways to a step or platform, feet shoulder-width apart, ready to step up with your lead leg.

Finishing Position

Return to the starting position with both feet on the ground, maintaining balance and control throughout the movement.

Form Cues

Drive through your heel, maintain balance, control the rotation, keep your core engaged

Common Mistakes

Losing balance, not controlling the rotation, rushing the movement, not driving through the heel

Progression Tips

Add weight, increase step height, add a pause at the top, or perform with a medicine ball rotation.

Regression Tips

Use a lower step, perform without rotation first, or hold onto a support for balance.

Safety Notes

Ensure the step is stable and secure. Stop if you experience knee or hip pain. Focus on balance and control over speed.