Step up and down with control
Whenyou pass a clear bottom stair
Use a low, stable step near a wall or rail. Step up with one foot, bring the other to join it, then step down slowly. Alternate the leading leg. Start with five steps per side.
- Make it easier
- Use the lowest step and rail; do fewer repetitions or tap the step instead.
- Make it harder
- Add a repetition per side only while every step remains controlled.
Start tiny
Step onto the low step once.
SafetyUse a railing or wall nearby and the whole foot on the step. Stop for pain, dizziness or unsteadiness.
NHS. Balance exercises: Step-up. Page last reviewed 7 November 2023. Read the source ↗ The NHS specifies a step near a railing or wall, controlled ascent/descent and up to five steps per leg. The chosen starting dose is an example; use this only with a stable step and suitable balance. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Growth: Practices that need preparation, a recurring slot or a useful tool.
