STEP UPS OR STEP DOWNS?

First, let’s talk about the naming of these movements. In step ups and downs the muscles are working as you step up AND as you step down. You will find that the names of the movements vary quite a bit. What one person refers to as a forward step up may also be called a reverse step down, etc. This can be confusing but, the naming is just opinion, most likely based on what the focus of the exercise should be - the up phase of the down phase. For the purpose of our naming, there are a few ways to sort through this.

If you are behind the step, facing the step as you would walk upstairs, it makes sense to call that a “step up” position. If you are in front of the step or on the step facing away from the step, as if you were walking downstairs, it makes sense to call that a “step down” position.

If you start on the floor and step up onto the step first and then step off of the step, that could be thought of as a step up. And, likewise, if you start on the step and begin the set by stepping down to the floor, that could be a step down exercise. That helps to clarify the movement when you are facing toward or away from the step. When you are standing sideways on the side we will just call that one “Lateral Step Downs” because you begin the movement from the top of the step.

Like most exercises, this movement works the same muscles throughout the entire movement, both as you are stepping up and as you are stepping down. The muscles are worked in two different ways. For example, during a forward step up, the targeted muscles shorten (concentric contraction) to extend the leg and lift the body up onto the step. The same muscles contract as the muscle is lengthening (eccentric contraction) and the body is lowered back down to the floor. It is fairly common to forget this when you are doing step ups, and let gravity just pull down back down to the floor. Lower yourself back down slowly and with control.

Step ups and step downs are a group of exercises that work the knee extensors and the hip extensors together. The knee extensors are the quadriceps muscles on the front of the thigh. The main function of these muscles is to straighten the knee. The main hip extensors work to straighten the hip, they are the gluteus maximus and the hamstrings. In these exercises, you will be stepping up or down off of a box or step. Different versions of the exercise will face different directions - towards the step, away from the step, or sideways. Even though the same muscles will be working in all of the exercises, it is surprising how just changing the direction of the stepping feels very different.

Step ups and downs will help to strengthen the leg muscles. But, the main focus of these exercises is learning good form - motor control, balance, and stability. It is pretty easy to make these exercises easier or harder. But first, it is important to make sure your form is correct. Although we are very used to going up and down stairs, it is fairly common to use gravity and momentum to help you. Learning the correct form helps to train the muscles of the core to hold your torso still as you use the leg to move your body. Going up and down stairs the correct way will strengthen the leg muscles and prevent straining the back, not just in exercise, but in daily life. Try to resist the urge to use a taller step and sacrifice good form.

Pay close attention to the alignment of your foot, ankle, knee, hip, and pelvis during these exercises. Even the muscles of the feet will be working. Try to keep the leg as still as possible (not wobbly). It is tempting to think about lowering the non-working foot to the floor instead of thinking about bending the ankle, knee, and hip of the working leg. Although it seems like a small thing it makes a big difference. When you give your brain the task of lowering the non-working foot to the floor, it will want to do it the easiest way possible, which is to let gravity pull that side of the hip down. It is not necessary to tap the non-working foot on the floor. Avoid lowering down past the point of being able to maintain good form. The goal is to go as low as you can while maintaining good form.