Homestep
Step-up
Quads and glutes, one leg at a time.
- You need
- A stair, bench or sturdy box, knee height or a little lower.
- Why it is in the plan
- A climb is a step-up repeated a few thousand times. This is the same movement, slowly enough to do it well.
How to do it
- 1Put your whole foot on the step — heel on, not hanging off the edge.
- 2Lean your chest slightly forward and push through that heel until you stand tall on the step.
- 3Let the back foot help as little as possible. If it pushes off the floor, the step is too high.
- 4Step down with the same leg you stepped up with, under control. Do all reps on one side, then switch.
Easier
A lower step, and a hand on a rail or wall for balance.
Harder
A higher step, a backpack with 5–10 kg, or three seconds on the way down.
Common mistake
Bouncing off the back foot. The leg on the step does the work; the other one is along for the ride.
Gym version: Dumbbell step-up (dumbbells + box)
Used in: 20 km trail, 50 km ultra
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.