A great exercise for hiking , skiing or snowboarding that is really functional and translates to every day life is the step up /step down. It’s also good for surfers, runners, and team sports.
You can have numerous variations and scalability options with this exercise . It can be used to develop strength , balance , cardiovascular endurance and power .
The basic exercise is simple - step up with one leg onto a stable elevated surface , then bring the other leg up. Stand tall , locking out the knees and hips , then step back down to the floor reversing your initial movement .
There are lots of variations possible, some of which will be discussed below.
What equipment do you need ?
A benefit of body weight exercises is that you don't need any fancy equipment. Any safe stable surface as a platform to step up to is sufficient.
I use weight plates stacked on each other so I have a lot of flexibility in the height.
However you could use “boxes” such as used in CrossFit , stackable plastic steps , or a bench seat in the park .
Yes you could do some stair laps outside but it becomes quite a different exercise- there is no relative rest for your cardiovascular system if you are continuing to climb (rather than stepping back down between each repetition). However if you do have some knee issues, particular anterior knee pain from the patellofemoral joint it could be a good place to start :the eccentric down load is more taxing. An ideal in this situation would to be to find a location with some gnarly stairs up then an easier more winding way back down to the base of the steps- and repeat!
To maximise my proprioceptive training (balance) I do step drills without shoes; if going fast and jumping I will wear shoes for a bit of protection .
What height should you use ?
When you start out it’s best to start at a low height and work on stability , ensuring that you can engage your core ( abs and back) and posterior chain (glutes and hamstrings) to step up and down without wobbles or excess impact .
As you progress , especially if moving to the more plyometric jump ups , you will want to get a higher platform and ensure it's stable for landing AND that there is some edge protection to avoid gouging the skin on your shin if you miss or slip. Something between 30 and 60cm is a good goal.
How many should you do?
The options are endless here . I often incorporate these into a leg strength session : completing 3 sets of 20 each leg. You could choose to make them your main focus after a warm up and do, for example, 100 step ups .
If you are starting out , don't over reach with the numbers. Start at a low height and limit yourself to maximum 3 sets of 20.
What exercises are supplementary to the step up ?
Squats and or lunges can be good supplementary exercises to the step up. As can deadlifts .
You could mix a primary lift or body weight exercise such as squats with them in the same session, or split them on seperate days.
What variations of the basic step up are useful?
Firstly, height and intensity can be varied.
Then we can look at some different mechanics
Lateral step ups- an often overlooked exercise that is great for the lateral movements of skiing or some boulder hopping on the trail. Stand next to your step rather than facing it. Step up with the leg closest to the step , then follow with the other, reverse to step down. Switch up sides for the other half of the exercises.
Step Downs- this is an exercise often used as a rehab drill and can actually be used as a preparatory exercise for any of these others mentioned. However it has benefits when continued throughout your program also.
The starting point is on the step- not too high. Then reach down sideways with the leg closest to the edge . That foot is just going to tap the floor, not fully bear the weight, and then lift off again to the step. The idea is that the other leg (furthest from the edge) is making controlled eccentric contractions on descent . This is a great quads and patell tendon strengthener without lots of uncontrolled load.
Weighted step ups- you can try with dumbells or kettle bells in your hands or add weight via a back back or weight vest. Gradually adding weight to a back back can get you ready for a long back packing trip- aim to get to your trip weight with the pack but keep the steps to a normal climbing stride height.
Burpee step ups- adding more cardiovascular and complete body demand . Face the step. Do a burpee movement but instead of a jump at the end you step up. As you improve this can become a burpee to a jump onto the step or box, but read the box jump text below first!
Box jumps- more explosive , 2 footed plyometric version of the step up. My caution here would be to as always get a very good warm up and ensure your calf muscles are up to it. I would spend at least 3 months on step ups for a novice before trying these and then I would encourage a step down rather than a jump. Why? I have seen plenty of Achilles Tendon ruptures from this exercise. Make sure you are ready!
How hard should you go?
If these are being performed over a few minutes without a break I would keep to the 180- age formula mentioned in other posts.
On the other hand if you are doing short intervals with plenty of rest between- you could go as hard as you can.
Is there any preparation you should do before starting these?
Yes . Make sure you are comfortable with flat walks at a moderate pace first.
Then try these at a low height and focus on technique: keeping the core engaged and using the big glut and hamstring muscles of the grounded leg to drive you up rather than "clawing" yourself up by only using the quads on the leg that steps up first.
Before engaging in any exercise program ensure you have been screened before participation, using the tool relevant to your country (eg ACSM screening tool in the USA or APSS in Australia) by an exercise professional or medical practitioner.
In summary , the simple step is a great training tool for outdoor sports - easy to do in oyur own home with no special equipment required.
If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.
