A step-up is a great progression once you've nailed the walking lunge, Henderson says. Plus, it mimics real-life conditions, like walking up your apartment building's stairs or climbing a steep hill on a hike. Start with a low step or bench and slowly increase its height as you progress.
- Stand facing a bench with your feet hip-width apart, toes pointed forward, shoulders rolled down and back, and hands at your sides. Engage your core by bracing as if someone is about to punch you in the gut.
- On an inhale, step your right foot onto the bench, ensuring your entire foot is resting on its surface. Bend your left elbow to bring your left hand up to chest height in front of your body.
- On an exhale, press into your right foot to straighten your right leg and bring your left foot up to meet your right foot on the bench. Simultaneously, bend your right elbow to drive your right hand up toward your chest and straighten your left arm, driving your left hand toward your side.
- On an inhale, reverse the movement, stepping your left foot back onto the floor, then your right foot. Drive your right hand back down and bring your left hand up toward your chest.
Do 10 to 12 reps per side, alternating sides.
