Step-up on Chair

Step-up on Chair

The step-up on chair is a fantastic exercise that targets your lower body, particularly your quadriceps, glutes, and calf muscles. It is a versatile exercise that can be done in the comfort of your own home or at the gym. Step-ups are a great way to improve strength, balance, and stability, making them an ideal choice for individuals of all fitness levels. To perform the step-up on chair, you will need a sturdy and stable chair or elevated surface. Begin by placing one foot flat on top of the chair, ensuring that your entire foot is supported. Keep your core engaged and maintain a neutral spine throughout the exercise. Slowly push your weight through the heel of the foot on the chair, lifting your body upward until you are standing tall on top of the chair. To maximize the effectiveness of this exercise, focus on controlling your movements, making sure to avoid any jerking or rushing. Use the muscles in your leg to power your way up, and engage your glutes at the top of the movement for an extra challenge. Repeat the exercise for the desired number of repetitions, and then switch legs. Remember to start with a chair height that suits your fitness level, gradually increasing the challenge as you become more comfortable and confident with the exercise. Always warm up before attempting the step-up on chair, and listen to your body throughout the workout to prevent any potential injuries. Incorporating the step-up on chair into your fitness routine can help you build lower body strength, increase stability, and improve overall balance. Be sure to combine this exercise with other lower body exercises and a well-rounded training regimen for optimum results.


  • Position a sturdy chair in front of you.
  • Stand up straight with your feet shoulder-width apart.
  • Place your right foot firmly on the center of the chair.
  • Press through your right heel and lift your body up onto the chair, extending your right leg fully.
  • Pause for a moment and then slowly lower yourself back down, bringing your left foot down to the ground.
  • Repeat the exercise with your left foot.
  • Alternate stepping up with each leg for the desired number of repetitions.

Tips & Tricks

  • Use a sturdy and stable chair that can support your weight.
  • Engage your core muscles to maintain balance and stability.
  • Start with a comfortable height for the chair and gradually increase the challenge as you get stronger.
  • Keep your chest up and maintain good posture throughout the exercise.
  • Step up onto the chair with the heel of your foot, pushing through the whole foot and using your glutes to lift your body.
  • Avoid locking your knees at the top of the movement; instead, maintain a slight bend to protect your joints.
  • Ensure that your knees are tracking in line with your toes and not collapsing inward.
  • Control the movement as you step down from the chair to avoid any sudden jarring or impact.
  • Add resistance by holding dumbbells or using ankle weights to make the exercise more challenging.
  • Include step-ups as part of a well-rounded leg and glute workout routine.


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