What is Reverse Step Up?
The Reverse Step Up is a single-leg bodyweight exercise where you press through a raised foot to stand, targeting the quadriceps, glutes, hamstrings and calves. It's a medium-difficulty move that builds unilateral leg strength, balance, and hip extension control—suitable for intermediate trainees.
How to Do Reverse Step Up
- Set up position: Stand behind a stable step (below knee height). Place working foot on the step with other heel lightly touching the floor for balance.
- Align your posture: Keep a tall neutral spine, shoulders back and chest up. Hold arms forward for balance and brace your core to protect the lower back.
- Create tension: Flex the foot on the extended leg and press the elevated foot downward to activate the working leg before initiating the lift.
- Drive through heel: Exhale and push through the heel of the working foot, extend the knee and hip to rise to full standing while keeping hips level.
- Squeeze at top: Pause briefly at the top and squeeze the working-side glute; maintain balance and avoid hyperextending the lower back.
- Controlled descent: Lower slowly by flexing hip and knee together until the non-working heel rests on the floor. Reset and repeat, then switch sides.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Find a stable elevated surface such as a step, lower than knee height.Position the working foot on the step, and begin with your knee bent, so the heel of the extended leg starts touching the floor & assisting with balance.
Keep a tall neutral posture, arms in front to assist with balance.
Create tension by driving the elevated foot downward. Ccontract the extended leg, foot flexed toward the shin.
Push through the working leg, exhale, extend the knees and hips, driving yourself to a standing position. Squeeze the glute at the top, pause, hip fully extended. Keep the elevated leg tight.
Descend with control, flexing the knee and hip together. Lowering back to the start, with the heel of the non working leg resting on the floor.
Repeat for reps & switch sides
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Reverse Step Up (current)
- Assisted Pistol Squat
- Pistol Squat Negative
- Rolling Pistol Squat
- Pistol Squats
- Heel Elevated Pistol Squat
Frequently Asked Questions
What are the benefits of Reverse Step Ups?
Reverse Step Ups improve single-leg strength, glute and quad development, balance, and hip extension. They reinforce muscular symmetry, can reduce knee load when performed correctly, and transfer to running, jumping, and everyday stepping movements.
What common mistakes should I avoid when doing Reverse Step Ups?
Common mistakes include using the non-working leg to lift, leaning forward, letting the knee cave inward, using too high a step, and dropping quickly on the descent. Focus on a heel-driven push, upright torso, and controlled lowering to avoid injury.
How can I progress or regress the Reverse Step Up?
To progress, add a light dumbbell, increase step height, pause at the top, or perform slow eccentric lowers. To regress, use a lower step, hold onto support, reduce range of motion, or practice partial reps until strength and balance improve.