Do Step-Ups Tone the Inner & Outer Thighs?

When you were in high school, your gym teacher probably had you running up and down the bleachers to strengthen your legs. Even lifting your body weight up six inches over and over again, which is the basis of a step-up, will tone your inner and outer thighs. In addition, you’re building your core stabilizing muscles to help you balance your body weight throughout the range of movement. You can perform variations on the standard step-up to target either the inner thighs or the outer thighs.

  1. Traditional Version

    • To perform the traditional step-up, place on a non-slip surface a sturdy box or an exercise step that is anywhere between six to 12 inches high. Put the box next to a wall for greater support. Step on the box with the right foot and then the left foot. Both feet should land on box before you step back down, first with your right foot and then with your left. Do this up-up-down-down cycle repetitively.

      You can perform this cycle to a desired rhythm, such as 20 steps per minute, according to Stephen Bird’s book titled, “Exercise Benefits and Prescription.” If you use a metronome, set it at 80 beats per minute. Each beat equals one stage of the cycle. Change your leading leg in intervals, for example, every tenth or fifteenth step.

      If you’re a beginner, use a box six inches high and perform the exercise for 30 seconds. Repeat the exercise for two to four sets, resting 30 to 60 seconds in between sets. If you’re an advanced stepper, you can use a foot-high box and increase the duration of each set to 60 seconds.

    Using an Elevated Step

    • To blast your outer thighs, or quads, use a box that is slightly taller than your knees. For example, you can stack two benches and put them against a wall. This set-up helps you to prevent loss of balance and falling forward as a result. Place your right foot on the box. Use the power in your right leg to lift your body and your left leg up onto the box. Step down with your right foot, while keeping your left foot on the box. One foot remains on the box throughout the exercise while your lead leg alternates between your right and left sides. Perform this version slowly and with control.

    Lateral Movement

    • A modification of the standard step-up, the lateral step-up targets your leg’s adductor muscles, or the inner thighs. You use a similar up-up-down-down form as the traditional version, but you start the exercise standing to the side of the box and then you step sideways onto it. You then step down on the other side of the box. If you don’t have a box, you can perform lateral step-ups on a staircase. Stand so your right side is parallel to the staircase and then step your right leg onto the stair. Lift the left foot onto the stair, so both feet are now on the stair. Step back down with your left foot as the lead. Perform 10 reps with your right side next to the stair. Pivot 180 degrees and perform 10 reps with your left side next to the stair.

    Tips and Considerations

    • You can add weights to boost the difficulty of a step-up. Hold a pair of dumbbells or wear a backpack filled with books. You can also use a barbell with weights that you can lift at least 10 to 15 times. Position the barbell across your shoulders and behind the neck. For people with knee injuries or problems, step-ups can cause discomfort depending on the height of the box. If you perform step-ups daily on a box that is four inches high, you can actually strengthen your hips, which helps to alleviate knee pain.