Body weight workouts are a convenient and inexpensive way get in shape. But it’s easy to get bored with them or start to plateau.
If you want to train your balance or build more explosive power, there is a simple way to level up your exercises by using a standard household step or even the curb outside.
“That little bit of height can make an exercise easier or more difficult,” said Dr. Kyle Lau, team physician for the athletics department at the University of California, Los Angeles. For example, you can place your hands on the step to make push-ups easier. Or you can elevate your feet on one or even two steps to make them more challenging.
A step is also useful for plyometric exercises, such as jumps, which help build power. While some athletes might use a 20- to 30-inch box, a beginner can start incorporating these moves with less risk by using a step, said Dr. Lau.
Experts often recommend a step for clients with balance issues, postpartum mothers or older adults — particularly if there is a handrail available for extra stability.
“It’s arguably the most underrated and versatile pieces of equipment out there,” said Taylor Snook, a strength and conditioning coach and head trainer in West Palm Beach, Fla.
Here’s a quick workout you can do in 10 minutes or less that only requires a step.
The Overview
Time: 10 minutes
Intensity: Low
What You’ll Need
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One step, around seven inches, or a curb, which is often slightly lower
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A mat (optional)
How Often
If you are new to exercise, start with one set of the following moves once a week. Regular exercisers can do two or three sets two to three times per week, Dr. Lau said.
Step Toe Taps
Purpose: Strengthens glutes, quads, calves and hamstrings; improves balance and coordination
Repetitions: 10 per side
Stand a foot away from a step. Lift your right foot to tap the ball of your foot on the step. As you bring it back down, hop your left foot up to tap the step. Continue alternating feet. Your arms can stay by your sides or move with the steps. Place one hand on a wall or railing if you feel off balance.
To make this more challenging, increase your speed and pump your arms.
Glute Bridge
Purpose: Strengthens glutes, hamstrings and core; improves hip stability
Repetitions: Six
Lie flat on your back, with both feet on the step. Place your hands at your sides, palms facing down. Press through your feet to raise your hips toward the ceiling. Hold for a moment, then lower back down.
To make this more challenging, try a marching glute bridge: Start with your toes an inch away from the bottom edge of the step. Once you raise your hips, step your right foot onto the step, then the left. It’s OK if your heel sticks out over the step. Step the right foot down, then the left. Continue marching.
Plank Step-Ups
Purpose: Strengthens the core, shoulders, and upper back; improves coordination
Repetitions: Six
Start in a plank position with your hands on the top of the step. Try to keep your hips level as you place your right hand onto the ground in front of the step, then your left. Bring your left hand back up onto the step and then your right. If your hips are sagging or swaying, start with your knees on the ground.
Knee Drives
Purpose: Strengthens quads, glutes, hamstrings and hip flexors; builds power and coordination
Repetitions: 10 per side
Plant your right foot fully on the step. Push off your left foot and swiftly bring your left knee up toward your chest. As you do, drive your left arm back and right arm up, elbows slightly bent. Keep your chest tall. Lower your left foot to tap the floor then push off of the same foot again. Gradually increase your speed.
Jump Up to Step-Down
Purpose: Strengthens quads and calves; builds power
Repetitions: Five
Stand about one foot away from a step, your knees slightly bent. Press down into your feet, bring both arms slightly behind you and swing them forward as you jump both feet onto the step. Land with soft knees. Slowly step down. Repeat.
When this feels easy, you can start the exercise slightly farther from the step.
Incline (or Decline) Push-Up
Purpose: Strengthens chest, triceps, shoulders and core
Repetitions: Five
Start in a plank position with your hands flat on the step, slightly wider than shoulder-width apart, core engaged. If you are new to push-ups, place your knees on the floor. Lower your body until your chest nearly touches the step, keeping your elbows at a 45-degree angle, then press back up.
If this is too easy, perform the exercise with your feet on the step and your hands on the ground.
Elevated Calf Raises
Purpose: Strengthens calves; improves balance and ankle stability
Repetitions: 10
Stand on a step with both feet hip-width apart, your heels hovering off the edge. Press into the balls of your feet to lift your heels as high as possible. Slowly lower your heels below the edge of the step. Your arms can be by your sides or you can place one hand on a wall or railing to help with balance.
To make this more difficult, stand on one leg.
Jen Murphy is a freelance writer based in Boulder, Colo.
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