A Simple and EFFECTIVE Twofer

I'm a huge fan of exercises that deliver the biggest bang for our buck.


Practically every exercise we prescribe for our members is at least a twofer - usually developing rock solid core strength while also strengthening other essential movement patterns.

We also prize simplicity - easy to learn and coach, minimal equipment, doable for most people.

Like these Single-KB Step-ups.

Why they rock?

  • HUGE core stimulus strengthening the lateral stabilizers on the side of the free hand

  • Strengthens quads, hammies, and glutes

  • A big payoff for balance

  • Excellent for posture

  • Usually more forgiving for creaky knees than Lunges

  • Improved knee stability

  • Builds grip strength

Coaching points:

  • Use a KB heavy enough to challenge your grip strength

  • Maintain a strict vertical midline

  • And strict level shoulders

  • Brace your core

  • Try to keep your chin level and not look down except to make sure you're stepping safely onto the step

  • Get your entire foot on the step

  • Drive your weight down thru your heel

  • Step up tall to full hip and knee extension

  • Step back under control and avoid landing hard

  • Alternate step-ups

Do you need an optimally designed functional training program, personalized for your goals, needs, and limitations?

That's a big part of what we do.

All our training programs develop ironclad core strength and truly functional fitness, all involving simple, doable, and maximally effective exercises like this one.

Paul Reilly