A simple everyday movement that builds leg and glute strength for climbing stairs, standing up from the floor, and carrying your baby. The focus is control and breath, not speed.

How to do it

  1. Place your whole foot on the step. The other foot stays down on the floor.
  2. Rest one hand lightly on the railing for balance.
  3. Inhale to prepare.
  4. Exhale: press your heel into the step and rise up until your standing leg is straight.
  5. Bring the other foot up to join, or let it hang beside the step.
  6. Inhale: lower slowly back down.
  7. Repeat for 8 reps, then switch legs.

Form tips

  • Push through the heel of the front foot, not the toes of the back foot.
  • Stay tall, with your knee in line with your toes.
  • Keep a light hand on the rail. Don't pull yourself up.
  • Go slow. Exhale on every lift.

Common mistakes

  • Pushing off with the back foot
  • Knee caving inward
  • Leaning forward or pulling on the rail
  • Rushing the way down

Stop if


You notice doming or bulging along your belly, feel knee or back pain, or lose your balance. If you have a gap of 4+ fingers, a hernia, prolapse, or pain, check with a postnatal physiotherapist first.