Step Ups Exercise for Stronger Bones

Use a platform, sturdy step stool, or staircase.

Step ups are a weight-bearing, muscle strengthening exercise that loads the hip and spine, key areas commonly affected by osteopenia or osteoporosis. Osteopenia, characterized by lower-than-normal bone mineral density (BMD), is a warning sign of future osteoporosis and fracture risk. The step up, performed using a platform, bench, or staircase, is a functional low-impact exercise that’s been shown to stimulate bone growth and prevent or reverse bone loss.

Slow down osteopenia with a simple platform exercise.

When incorporated into a comprehensive exercise program, the step up exercise contributes to maintaining or improving BMD, greater strength, better balance, and a reduced risk of falls and fractures. With proper technique and gradual progression, this basic movement can play a powerful role in the fight against bone loss.

• Weight-bearing

• Muscle-strengthening

• Single leg loading

• Functional training

1) Weight-bearing

Weight-bearing exercises require you to support your body weight against gravity, creating the mechanical stress needed to signal osteogenesis, or new bone formation. Step ups are a weight-bearing cardio exercise, as well as a muscle-strengthening exercise if you are performing it with weights. Since there is no jumping or jarring, with one foot always on the ground, it is a low-impact exercise, safe even if you have lost bone.

2) Muscle-strengthening

This exercise strengthens the muscles in your legs, hips, and core, providing better support and stability for your bones and joints. As you strengthen your knees and ankles, you build resistance to falling.

Your core and back muscles contract isometrically to stabilize the spine during movement, increasing compressive force on the vertebrae in a safe, controlled way.

If you are just beginning, perform the step ups without holding weights, and as you progress, add weights to increase the load and get stronger.

3) Single leg loading

The leg you step up with contracts to lift your body weight, which increases the ground reaction force. The leading leg is the driving force with the trailing leg following behind. Working your legs one at a time promotes balance, coordination, and muscle engagement to prevent falls.

4) Functional training

The step up is a functional movement that mirrors daily activities like stair climbing or stepping off a curb. As you rehearse these movements in your training, you improve your ability to perform them safely in your day-to-day.

How to perform step ups

There are many variations of step ups, including lateral movements, knee drives (after stepping up, raise the opposite knee towards the chest before stepping down), and incorporating upper body exercises (like biceps curls).

These directions apply to the basic step up.

Images reprinted from the book 8 Weeks to a Younger Body by Joan Pagano (DK, 2007)

Photographs copyright @ 2007 Dorling Kindersley Limited.

Find a stable surface: Use a step, sturdy step stool, or even stairs at home. Stand facing the step, your feet hip width apart.

Start with one foot: Place one foot firmly on the step.

Step up: Push off the foot on the step to lift your body up, bringing your other foot onto the step. The work should come from the leading leg bringing the trailing leg up as dead weight.

Step down: Slowly lower your body back down, returning one foot to the floor.

Alternate or repeat: You can either alternate legs with each step-up or complete a set on one leg before switching.

Start slowly and gradually increase: Begin with a low step height and focus on proper form. Maintain upright posture throughout the exercise, keeping your chest up rather than rounding your back.

Tips for safety and effectiveness

Hold onto a support if needed: Use a railing or chair for balance, especially when starting out.

Maintain proper knee to ankle alignment: Keep your knee aligned over your ankle by not pushing it past your toes (which puts more stress on the knee). The knee on the active leg should track over your second and third toes. Avoid letting it collapse in or out.

Engage your core muscles: This helps with stability and protects your spine.

Use controlled movements: Perform steps in a slow, controlled manner to maximize muscle engagement and prevent injury.

Start with a low platform (3-5 inches) if new to exercise or just starting out.

Add weights. As you become more comfortable, hold dumbbells to increase the resistance and further stimulate bone growth.

If you’ve been diagnosed with osteopenia or osteoporosis, step ups can be incorporated into a well-rounded exercise routine to prevent and reverse bone loss, along with other weight-bearing exercises like brisk walking, hiking, dancing, and resistance training.

Images reprinted from the book 8 Weeks to a Younger Body by Joan Pagano (DK, 2007)

Photographs copyright @ 2007 Dorling Kindersley Limited.

Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider.

For a full Step Up Workout, including a variety of steps and upper body exercises, depicted with step-by- step photos of how to perform each movement, along with trainer tips for safety and effectiveness, please check out the book 8 Weeks to a Younger Body by Joan Pagano.