Step-up on Chair
The step-up on chair is an effective lower body exercise that targets the legs and glutes.
- Stand in front of a sturdy chair with your feet hip-width apart.
- Place one foot on the chair, pressing through your heel to lift your body up.
- Step back down with the same foot and repeat for the desired number of repetitions.
- Switch legs and perform the same number of repetitions on the other side.
How to perform the Step-up on Chair
- Set up. Set up in a stable, balanced starting position appropriate for the Step-up on Chair using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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