How and why to perform a step up exercise | Peter Attia

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In this clip, Peter and Beth Lewis demonstrate how to properly perform a step-up. Additionally, they explain the mobility and strength benefits of the exercise.
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@PierreOupa]

We need an entire playlist of videos like that with Peter and Beth!!

[@sweener88]

seriously agreed!

[@KLA0125]

Can you just give the example shorter and repeatable?

[@EaglesEagles-ip9nm]

I agree 👍

[@NewSkiwi]

Yes please.

[@kbol92.1fm7]

Ya that would be great. In the meantime I have saved and categorized by muscle group a bunch of PA’s and Beth’s IG videos! Very helpful stuff and I have incorporated into my workout plan. Thank you both!

[@andrewdunne-thewayofthejum6330]

The step-up is a terrific exercise for strength, balance, coordination, and stability. And this was a fantastic demonstration. Thank you both.

[@stevosmoothhiggins5106]

Totally agree have you done it with side ways with one dumbbell holding in a diamond position

[@christophershaw7572]

Many years ago as a young man, I thought squats and these types of step-ups (and walking uphill) were primarily quad exercises. I never "felt" how the hamstrings and loading were part of the overall chain of stability and proper movement. I always had decently developed quads for my typical activities of skiing, hiking, running etc but didn't realize until many years later how underdeveloped the rest of the legs and glutes were. Now at 50+, I've learned a great deal more about how the body works, and love how these movements are easy to learn but hard to master, challenging but simple. My overall stability and leg strength have started to improve significantly.

[@jsweetness5]

I was waiting for this based off an interview where Peter teased this video

[@Jw-hv2pz]

Wow, thought I was fairly fit, but I discovered some weakness while attempting this exercise. I will be adding step ups to my circuit weekly. Thanks Peter and Beth!

[@melissamoran5626]

My left leg is stupid

[@DivineWithinYoga]

I need to watch this a number of times to make sure I’m doing it correctly. Thank you so much!

[@miggyruru]

one of the best explanations of how to properly perform this movement! thank you!

[@G055]

I was getting knee pain after I had progressed several inches. What I figured out was that I never really "owned" the lower heights--using my forefoot was masking some strength issues. I ended up dropping all the way down to basically stair height to where I could almost exclusively use my heel for takeoff and landing (minimizing forefoot "boost") and do them as slow as possible--and only when I could cleanly do them like this, start progressions. Stepping onto a foam block also helps you really "own" the height. I also found it helps to clench my toes a bit on the elevated foot to help activate the muscles. Looking forward to getting to full height soon...

[@methodtraining]

I’m a CSCS. This was an excellent video. I think a series like this would be very helpful to a lot of people. Thank you for sharing.

[@monissiddiqui6559]

I need to be more disciplined with my step ups. The cue of imagining the force shift from the toes to the heel on the eccentric portion is also gold. Thanks for the great tutorial!

[@Matt-ys5ix]

This is quality content. Good instruction with lots of detail on the mechanics/pitfalls/feedback. Good stuff. You just earned yourselves a subscriber!

[@jasonsimpson4805]

Just an excellent break down of the step-up! Keep up the excellent work you two....

[@ryan_454]

Great video. I hope there are plenty more like this in the works.

[@rachidaken7482]

Thank u very much brother Attica for all the knowledge u r sharing with simple people

[@PowerHouseDevs]

I appreciate videos like this a lot. I feel like I have the muscle building exercises figured out but I'm lacking the stability and power exercises that you mention so much.

[@houndofzoltan]

I've heard Peter say he trains stability for an hour on Tuesdays: I'd love to know all the exercises, or at least more of the exercises, he does for stability.

[@kimlambert1980]

This is so helpful, so functional and very challenging. Thank you for sharing

[@S62bhas]

Thank You Doctor And Staff Amen

[@angeladavies]

I have two step bench gathering dust, this explanation I need to replay several times to ensure I understand so I can perform. Excellent demonstration Thk.

[@Georgee4gee878]

thanks a million. THIS !!! ... made me look forward to a nimble and healthy senior years. Kudos Dr. Peter and Beth ... george

[@dylanhoyt33]

Step are are essential part of my training protocol for clients. Great simple exercise

[@tina9910]

Thank you Sir, you are an inspiration! I was just looking for these tips!

[@dontbecoy6439]

Thank you both for this video. I'm learning a lot.

[@billytheweasel]

Good timing. We just moved to a condo and it has only dumbbells and bench plus obligatory cardio. When I walk stairs I focus on using glutes and make sure the knee doesn’t wobble at all.

[@MarcEvans-lj1rk]

It helps a lot to set the transverse by "drawing in maneuver" thereby, stabilizing the pelvis and training the deep layered core as well. Your "loading the foot" is a good first "step".

[@dannyj1983]

Love, love love the step-up! Sooo many ways to integrate progressive overload. As a trainer, I have all of my clients doing step-ups in some fashion. 2 things I do that weren't noted here. I offer the option of an assist for someone that even body weight might be too much to start and 2nd remind the client to think of with their foot, ankle and knee are doing in relationship (similar to a squat), such that the knee is not falling inward during the movement. Keep foot pressure of the outside aka don't let the arch collapse. This was a great tutorial and I'm always excited to get this kind of content from Peter.

[@stevenrobert6992]

Is it common to get some soreness in the upper groin/lower abs / hip/ pelvis area

[@abjkl]

How many reps/sets do you recommend? And, how often?

[@dannyj1983]

@@abjkl start with 2 sets of 8-12 reps per leg. When you can do 2x12 with perfect form and no longer notice a training stimulus, increase the difficulty by increasing resistance.

[@dannyj1983]

@@stevenrobert6992 Not completely uncommon. But I don't know enough about you to provide much insight. Always be sure to reduce the resistance if pain becomes a limiting factor in performance.

[@abjkl]

@@dannyj1983 Wow, this is hugely helpful -- thank you!! I very much appreciate your reply.

[@batfink274]

Wow, who knew something so simple was so complex. thanks guys.

[@davidjkittner]

Great explanation. Awesome curing. Very helpful.

[@brianjohnson...keep_moving]

Nice presentation of a simple, effective exercise......Thank you!

[@aurapajaijarat6525]

Thank you for doing this.

[@evrimbayindir]

I would love to see more exercise videos from you. Thanks for this!

[@AlteredState1123]

Great exercise. I would be interested in a take on the high-jumper’s step-up: a much higher box. Also, a take on forward heel touch as opposed to a backward toe touch. Love the step-up.

[@jeffblair6586]

Excellent video, Peter and Beth!

[@debkheiry5846]

Dude we need Attia Programming for us old folks. :)

[@foretaught5466]

Excellent demonstrative and instructional review of this important exercise technique

[@akosmolnar8696]

Awesome! More of these please!

[@carolepruett2751]

Thank you for this

[@sbaumgartner9848]

This is an excellent video as it explains how to do it correctly and it could take a long time to progress to a higher level carrying heavier weight.

[@fofyfloraart7197]

Thank you

[@aartirag]

Beautifully explained ! What you both said one shouldn't do is what I had been doing (unknowingly!). Thanks to this video, at every rep, I'm now very conscious of how I raise myself. Thank you so much ! Could I request you both to make a video on Bulgarian split squats please? 😊

[@TomTerrific]

I'd like to see you do a "Senior" version of this exercise. I'm going to use my steps and handrails to start. Thanks.

[@cartermiller2705]

Hi Tom, You might try this in the shallow end if a pool.

[@allenquach2683]

More of these please 🙏

[@riccarrasquilla379]

good instruction. thanks for the video

[@anitajulaniya1959]

Subscribed to this one after listening to him on Huberman podcast. Amazing enlightenment it was. Thanks.

[@lolajacomino6574]

Wish you guys would teach some exercises for senior ❤

[@kellyhawk7721]

Great demonstration and explanation

[@nancyyancy5199]

Thank you. I like this.

[@DoctorJack16]

I started doing these after dinner while watching a show on TV to decrease my peak insulin levels. Feels great! Thanks for going through this. I was not paying attention to how I was loading on my foot. Will do so from now on. 👍

[@toninatoli]

Such beautiful cueing and explanation. Especially the force production in the glut!! I prefer to cue ankle extension on the free leg as so many folk tend to do more toe extension.

[@sapperjaeger]

this is so well done!!

[@dianed4190]

Fractured my ankle in high school PE class doing step-ups when my "safety" partner let go of her grip on the little stool she was supposed to hold steady. I was carried off the field by the boy's football coach, who had carried my brother off the basketball court just 8 days earlier when he fractured his ankle in PE class, too! Odd coincidence, maybe we just have weak ankles.

[@Millo1868]

Great video! Are you planning to do other specifically for balance? Thanks so much!

[@loriallred4727]

This is great - i’ve had some knee pain with step ups. I will go back and make sure I am loading correctly.

[@steviemactastic6644]

These are great, thanks!

[@paulastowers3537]

I like to play with proprioception to improve stability ; foot on box; where do you feel the pressure? Now don't change the pressure there as you step up. Goal is to feel reflexive stability in the hip without a gripping pattern . Love step ups and I love this channel !

[@theduce3506]

Thanks for this video. I just watch one today on the step down and how to do it and tried it today. Here's the thing; I could feel it in my inside knee, nothing I could not work through. What I worry about in doing either one of these is Meniscus tear or something of that nature that does more harm than good. Should I worry? It seems in both these the knee takes the brunt all the way around. Thanks for your thoughts.

[@jamesedwards2687]

Great teaching

[@DigSamurai]

How many reps should you do and should you alternate feet when you're doing it? It's a lot harder than I thought. I love it!

[@CinnabarCalisthenics]

Always alternate with unilateral exercises.

[@christopherdoxtator9556]

brilliant thank you!

[@thomasyankou1166]

I’ve been a casual, inconsistent, seat of the pants exerciser. 62 yo. Trying to get better as I age. Maybe dumb question- wouldn’t training stepping down forward be important?

[@JesusHerrera-vx2pn]

This was very good. Thanks

[@fahada1921]

Need more of these 👍

[@wsulc]

Technique matters, especially the older you get👌 Thanks for the demo👍

[@curtiscain6368]

Love this!!

[@CaptJackAubreyOfTheRoyalNavy]

In my garage gym with no machines, I like step ups after (Romanian) deadlifts and barbell squats for not only extra quad and glute volume, but also the benefits of unilateralism (training each leg independently to avoid imbalances). It's a good exercise that has advantages over lunges and split squats, which can both run into balance and stability issues.

[@silverbullitt24]

Over complicating a simple task. “I want you to stand up on this box but you can only touch your heel when striking the floor and only lightly tap the ground. Stand tall to the sky when you come up.”

[@Elsaaa_o3]

Ok

[@3mc33Rizox]

Wow. Thank you for those guides! It was deep, but I still feel that we are still scratching the sourface.

[@ameliacarter4376]

I learned so much and thought I already had it down! thank you! I can't wait to get home and try this out... I will play this vid and do it to ensure I do it right and without no weight. :))

[@williamshine1346]

Thanks

[@raireva4689]

Excellent

[@mickkali]

Thank you !!!! Love the lesson ! Love the posters !! Some Cory Everson for balance would be great 😉💪🏻

[@juvenalbranco2411]

Excelente . Gratidão 🙏

[@msantello1]

I love step ups, my body's favorite movement!

[@Abeynmrl]

I love Beth, she knows her stuff, is so patient, and is a bad ass

[@marekkucak6581]

I wonder what is Peters opinion on Ben Patrick's workouts for knee health and longevity.

[@kevinkasp]

Well done.

[@josephhuether1184]

I have always found that in order to maintain balance, it helps to visually focus on an eye-level object roughly 15ft away.

[@constantina63]

I love it!

[@roadtowellness-here4U]

This is a great exercise. I use step ups with most of my clients :)

[@tikoy1955]

Good video. I currently use a lower box due to arthroscopic surgery on my meniscus.

[@michaelhimes8778]

This is a great demo. I do wish you would have shown from the front also and addressed possible side to side pronation of the knee.

[@123narnar]

Great book too!

[@dennisgonschior2865]

This is an exceptual type and quality of video! Please keep making more as soon as possible! :-) KZbin really needs quality education for 0% beginners, even -50% beginners with history. We do not know the slightest, not even were to start. :-)

[@francesnance9110]

So, I go hiking up hills and feel like that is very similar to this step up. Way more fun to be outside. But, I will try this on a step. Thanks for the education on step ups!

[@shaleel]

I mean are you walking backwards down hills too?

[@stevebelzer4758]

@@shaleelexactly He’s NOT getting the purpose of the precise form needed

[@JeffCahill-tp8ik]

cool, thanks

[@stef5396]

To prevent relying on momentum, focus on touching the floor with just your heel. It's recommended to use an open plyo box, like the red one you used, and consider starting at a slightly lower height to enhance balance, as it may be required.

[@lesliehatun2044]

Just do it. This helps with stability.

[@fishtung]

Thank you for this video. What amount of sets/reps would be to start?

[@BartoniGaming]

Great mobility exercise

[@adespade119]

With excercise like these, for beginners perhaps, what about the 1st of the month, you do just one, maybe several times during the day. on the 2nd day, do two, etc etc, so by day 30, you're doing 30, of whatever excercise it is your doing, Maybe mornings it's X step ups, afternoon, situps, pullups perhaps. evening it could be pushups. So you have a whole month to build up gradually to something. Starting at 1 on the first day of the month, working up to 30/31 by the end of the month.

[@dr.samierasadoonalhassani2669]

To learn the steps,needed to repeat video many times to learn the skill as I did doing new surgical operations from text books and visualization.

[@Olehenry]

@3:25 For the purposes outlined, avoiding that movement is because it loads the other leg in an explosive exercise .... which in itself, is not “to be avoided”; rather, the “other” movement could be used for an explosive movement as well. Using momentum in a movement is also a part of training.

[@larsnystrom6698]

Step-ups is trickier than we first realize! I've started doing them, but from this video I realized that they need some improvements!

[@bazanderson8283]

this is great❤🙏, anyone got recommendations for the amount of reps and sets for each leg?

[@a29miller]

Good video. It would be really helpful to have lower level scaling options for those of us with bad knees. I’d like to be able to work up to the 12” box

[@Browny84]

Maybe begin with a stepper/stair master type machine?

[@eliorzizov6849]

I found it very useful. What is a good baseline of sets and reps to preform?

[@terencecanavaggio3717]

Hello, why no forward step down? Thank you

[@WarriorWoman321]

Beginner here. How many reps do you recommend or perform to failure? Thank you for the much appreciated instruction!

[@beverlybailey4696]

Yes!

[@pinkymetoo]

Is the speed in the video of the step-up/step-down how slow it should be or is it quicker when actually done? And, is it better to stay on one side or alternate? Suggestion for rep count?