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It’s time to step up: Here’s why we shouldn’t underestimate step training

The simple step-up exercise can boost your balance and walking speed

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man stepping up on stairs exercise
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Step-ups are a simple exercise where you step up onto a box, step, or stair, and back down again, but there are proven benefits. Researchers found that performing the humble glute step-ups results in the highest gluteus maximus activation levels compared to hip thrusts, split squats, deadlifts, and lunges, which is pretty impressive. You can improve your balance, stability, coordination, functional fitness, and more. It’s worth including glute step-ups in your workout routine.

Step-ups for fine-tuning balance

man walking up steps
Ibnulharezmi / Pexels

Step box training helps strengthen the lower legs and improve balance in stroke patients. A stroke can cause weakness and poor coordination on one side of the body. Researchers wanted to know whether step-up exercises, such as stepping onto a small platform, can improve walking and balance in patients who’ve had a stroke. They also wanted to know whether doing step-ups on an unstable surface, such as a balance pad, is more beneficial than on a more stable surface, such as a wooden block. 

The study methods

woman stepping up on box step up
Mikhail Nilov / Pexels

In a study published in the Journal of the Korean Society of Physical Medicine, 30 chronic stroke patients were placed into one of two groups:

  • Experimental group: Performed step-ups on unstable surfaces
  • Control group: Performed step-ups on stable surfaces
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The participants completed 30 minutes of regular physiotherapy and 30 minutes of step-ups five days a week for a total of 5 weeks. The researchers measured participants’ walking speed, step length for both legs, and their steps per minute (cadence). 

The results

woman stepping up onto a box
Shvetsa / Pexels

The study authors found that:

  • Both groups improved their step length, cadence, and walking speed, demonstrating that step-ups can be effective for stroke patients, whether on a stable or an unstable surface.
  • Unstable surface training was a little more effective, and walking speed increased by 8.1% more in the experimental unstable surface group compared to the stable surface group. 
  • For the unstable surface group, the step length of the non-paralyzed leg increased by 6.9% more than that of the stable surface group.
  • The step length of the paralyzed leg and the cadence improved in both groups, with no statistically significant differences between the two groups.
  • Using a step box for stepping training could be beneficial for enhancing muscle mass in the paralyzed lower limbs of individuals who’ve previously had a stroke.

The takeaway

man walking up steps
Eberhardgross / Pexels

This study highlights the benefits of step-up exercises for improving balance, walking speed, and more for stroke patients. Simple step-ups helped stroke patients take longer strides and walk faster. Interestingly, doing step-up exercises on an unstable surface, such as a balance pad, enhanced the effectiveness of this classic exercise. This could be because your leg muscles have to work even harder to maintain your balance and stability as you step up onto the unstable surface. The researchers added that step-up exercises are a safer way for stroke patients to benefit from stair-climbing, without the risks of flights of stairs.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and… Read Full Bio
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