9 Effective Exercises Alternative to Step Ups!


alternative to step ups

Are you looking for workouts that are alternative to step ups? Then you are at the right place!

Step up is an exercise that helps your cardio, strengthens thigh quadriceps, and maintain body balance. But some people may not have proper tools to do step-ups or, some have knee or calf problems. So, they search for the workouts that can replace step-ups.

In this article, we have shown some exercises that are easy and benefit you in the same ways as step-ups. So, read this post, and you’ll know which workouts you can do instead Of step-ups.

Workouts Alternative To Step Ups


There are so many workouts you can do instead of step-ups. But some of them may not suit you or be safe for you. We have shown some exercises anyone can do easily. They are:

  1. Shallow Lunge
  2. Reverse Lunge
  3. Walking Lunge
  4. Jump Lunge
  5. Squat
  6. Single-Leg Squat
  7. Calf Raise
  8. Standing Knee Raise
  9. Glute Bridge

#1. Shallow Lunge

Lunges are great for your legs. Lunges give shape to your quadriceps, gluteus, hamstrings, and calves. It also helps build core strength.

Steps:

  • First, stand in the straight pose.
  • Keep a shoulder-width distance between your feet.
  • Bring one leg to the front and lower down your body until the knee of your other leg is few inches above the floor.
  • Now reverse the process and go back to stand.
  • Now do this with the opposite leg.
  • Do this several times.

#2. Reverse Lunge

The reverse lunge is easy to do, just like the regular lunge. But there are less balancing than regular lunges. Also, it’s beneficial for beginners.

Steps:

  • Stand in the straight posture.
  • Keep your feet shoulder-width apart.
  • Bring one of your legs backward.
  • Lower down until the front knee makes a 90° angle, and the back knee is an inch above the floor.
  • Now return to the standing pose.
  • Do it with alternating the legs.
  • Repeat these steps several times.

#3. Walking Lunge

Walking lunges means walking and doing lunging at the same time. Its targets are different muscles of the lower body. It also gives shape to the core muscles.

Steps:

  • Get in the standing position and keep your feet together.
  • Bring one of your legs forward.
  • Lower your body until you bend your knees to 90° angles.
  • Make sure the back knee does not the ground.
  • Raise your body and bring the back leg to the front and go to the lunge position again.
  • Now repeat the process as much as you want.

#4. Jump Lunge

Jump lunge is a more progressive form of walking lunges. It just adds more pressure due to jumping. And so, it benefits you more than the other types of lunges.

Steps:

  • Stand in the straight position.
  • Place your feet shoulder-width apart.
  • Move one of your legs backward like the reverse lunge.
  • Put pressure on your feet to jump up slightly.
  • Alternate your legs and go back to the lunge position.
  • Repeat the steps several times.
  • Do the jump & lunge process several times.

#5. Squat

The squat is a workout for your lower body strength. It’s beneficial for beginners. There are various types of squats you can try to do.

Steps:

  • Stand in the proper position.
  • Keep your feet shoulder-width apart.
  • Straight up your hands to the front for balance.
  • Lower your body to the sitting position.
  • Put your thighs on the floor.
  • Raise your knees above the feet.
  • Keep your face straight and bend forward a little.
  • Go back to stand up.
  • Do these steps several times.

#6. Single-Leg Squat

Single-leg-squat is different from the regular squat. Here, you do the squats with standing on one leg. It’s more effective than the basic squat since it puts more pressure individually on both the legs.

Steps:

  • Stand and balance on one leg and keep your upper body straight.
  • Put the other leg straight and above the ground.
  • Bend forward and lower your body to the sitting position.
  • Now, go back standing on one foot.
  • Do this several times with alternating your legs.

#7. Calf Raise

Calf raise is a simple and easy exercise. It puts pressure, especially on the calves and toes. Calf raise also helps to strengthen your calf muscles.

Steps:

  • Stand in the right posture and pull in your abdominals.
  • Put your feet balls firm on the floor.
  • Now raise your heels from the floor.
  • Keep that posture for a while.
  • Lower your heels and then repeat the steps.

#8. Standing Knee Raise

Knee raise is so simple anyone can do it. It tones your abdominals and improves your balance. It also boosts up your body strength.

Steps:

  • Stand straight and feet shoulder-width apart.
  • Lift one knee as much as you can.
  • Alternate the other leg and lift it to the stomach.
  • Repeat the steps with running pace.

#9. Glute Bridge

Glute bridge specifically targets your gluteus muscles and hamstrings. It also improves your abdominal and lower-back muscles.

Steps:

  • Lie down straight on the floor.
  • Bent your knees up and feet flat.
  • Put your hands down on the floor parallel to your body and palms down.
  • Lift your hips to align your knees, hips, and shoulders in a straight line.
  • Keep this position for a while. Then lower your pelvis down.
  • Repeat the steps.
Best Alternative To Step-Ups

All the exercises that we describe here are pretty similar to step-ups. But if you still find some of them challenging to do, then we recommend doing the knee raise because:

  • It’s the most comfortable workout for you to do.
  • Anyone can do this. Even if you have any knee or calf problems, you can do this exercise.
  • It won’t give you any physical issues even a little bit.
  • It improves your heart rate.
  • It strengthens your thigh muscles.
  • It gives you flexibility and balance for your body.

So knee raise does the same thing step-ups do to your body. That’s why we recommend knee raise as the replacement of step-ups.

Final Word

For some reason, It’s hard for many people to do step ups. And so, we introduced some workouts as the replacement of step-ups.

All of these exercises are easy and fun to do. You don’t need any kind of equipment or tools. But if you want, you can hold barbells or dumbbells while doing them. It will improve your hand muscles too.

So if you want an alternative to step-ups, then try these workouts, and you will see the improvements in no time!

Recent Content