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Leg and Knee Exercises: Step-Ups

Side view of woman standing with one foot on raised step and other foot lifted off floor.This exercise is designed to stretch and strengthen your knee. Before beginning, read through all the instructions. While exercising, breathe normally and use smooth movements. If you feel any pain, stop the exercise. If pain persists, inform your healthcare provider.

  1. After a brief warm-up, such as brisk walking for a few minutes, stand with your _________ foot on a 3-inch to 5-inch support (such as a block of wood) and the other foot flat on the floor.

  2. Shift your weight onto the foot on the block, straightening that knee and raising your other foot off the floor. Then slowly lower the foot until only the heel touches the floor.

  3. Return to starting position.

  4. Repeat ______ times. Do ______ sets a day.


  • Don’t lock your knees.

  • Keep your weight on the foot that’s on the block— don’t push off from the floor.


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