Reverse Step Up Guide

Stand upright on a small platform or plate, with one leg extended forward about 6 inches off the ground, toes lifted and heel leading. Keep this front leg completely straight throughout the movement.

With the standing leg, bend at the knee while driving the hips forward — maintaining a straight line from your shoulder down to your kneecap. Lower until the heel of the extended leg lightly taps the ground. Pause for 1 second, then press through the big toe of your standing foot to return to the starting position.

Key Cues

• Hips forward: Let your hips travel over the toes — don't sit back as you would in a squat.
• Big toe drive: Press through the big toe to create stability from the ground up as you stand.
• Front leg stays straight: Any bend in the extended leg reduces the VMO demand.
• Control the descent: Tap the heel gently — don't use the floor for momentum.

Progression

• Start with bodyweight for 2 sets × 25 reps each side.
• Increase step height (up to ~6 inches) or add light dumbbells/barbell as strength improves.
• If you feel any pain, reduce the step height before reducing reps.

Purpose

This movement isolates the VMO (Vastus Medialis Oblique) — the teardrop-shaped muscle on the inner side of the quad — which is one of the most protective structures around the knee joint. Building VMO strength here creates the knee resilience needed for more demanding movements like the Full Range Split Squat further along in the LBA Flow.