A common mistake during step-ups is pushing off with the non-working leg, either by extending the knee or ankle. To correct this, keep the knee locked, the ankle in dorsiflexion (toes up), and tap the floor with the heel only.
I picked up this tip years ago from strength coach Charles Poliquin, who learned it from Dr. Mark Scappaticci, a certified chiropractic sports specialist.
An Alternative for Those Who Struggle
Some individuals find this technique difficult, even with a low step. If that’s the case, try the opposite approach:
- Flex the foot of the non-working leg downward (ankle plantarflexion).
- At the bottom, lightly brush the ground with your toes, pause for a second, then step up.
This method also prevents pushing off with the back leg and works well for beginners. I learned it from Dr. Trevor Cottrell, former program coordinator for Sheridan College’s Exercise Science and Health Promotion degree.
A Trick from Dr. Mel Siff
The late Dr. Mel Siff, author of Supertraining and Facts and Fallacies of Fitness, had another effective method:
- Place the heel of the non-working leg on a brick or block while keeping the toes in free space.
- Start with a very low step and gradually increase the load before progressing to a higher step.
The Bottom Line
Go into any gym and watch how people perform step-ups—most cheat by pushing off with the back leg. This usually happens because the load is too heavy or the step is too high. If you eliminate the push-off, expect a humbling experience.
For optimal results, focus on controlling the non-working leg. Lower the weight, lower the height, and do it right!
