Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 2

Step-up

Step up onto the bottom stair and back down, under control. Change the leading leg each time.

Working (red): Thighs, buttocks
Helping (amber): Calves, back of thighs
Do: 2 to 3 sets of 10 (5 each leg)
Rest: 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain or poor balance? Do the chair sit-to-stand instead.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand facing the bottom stair. Hold the rail or a wall if you need balance.
Place one whole foot on the stair. Heel down, not just the toes.
Push through that heel and stand up tall on the stair. Breathe out. Do not push off the back foot.
Step back down slowly. Take 2 seconds. Change the leading leg.

Where your hands and feet go

Feet: Put the whole leading foot on the stair, heel included. The other foot stays on the floor until you rise, then comes up to stand beside it.
Hands: Relaxed by your sides, or one hand on the rail or wall.
Body: Tall. The knee of the leading leg stays in line with your toes.
The movement: Rise straight up over the leading foot. Come down the same way: back foot first, landing softly.

Watch out for

Pushing off the back foot. Let the front leg do the work.
Knee falling inward. Keep it over your toes.
Dropping down. Lower slowly.

Make it easier

Use a lower step and hold the rail.

Make it harder

Lower for 3 seconds, and only tap the floor before stepping up again.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026