Legs & glutes · Single-leg
Low step-up
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Low stable step and handrail
- Muscles worked
- Quadriceps, glutes
- Movement
- Single-leg
How to perform
- Place your whole foot on a low stable step.
- Use a rail if needed.
- Push through the leading foot to stand on the step, then lower slowly.
- Complete both sides.
- Choose a height that keeps you in control.
Three cues to remember
- Use a low, stable step.
- Put the whole foot on it.
- Lower as slowly as you rise.
Common mistakes
- Pushing hard off the trailing foot.
- Dropping down.
- Using an unstable platform.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Lower step or supported chair squat.
Progress when ready
Increase control and repetitions before height or load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: squat movement reference ↗