Watch the Video
Coach CC Matthews demonstrates the three-phase approach to building the leg strength and control you use on stairs.
Why Stairs Can Start Feeling Harder
Stairs ask for more than simple walking on flat ground. Every step requires:
- enough leg and hip strength to push the body upward
- enough control to lower the body on the way down
- balance while the body is briefly supported more by one leg
- coordination to place the foot and shift body weight
Strength can change as we get older, especially when we are less active or stop challenging the muscles. The useful part is that strength can still improve with appropriate training.
Phase 1: Practice the Chair Rise
Getting up from a chair uses the same major leg and hip muscles you rely on to push yourself up the next stair.
- use a sturdy chair
- sit toward the front
- bring feet slightly back
- lean forward from the hips
- stand with control
- lower slowly
- use armrests when needed
- avoid launching forward for momentum
Already have the movement down?
See the full Sit-to-Stand Exercise Guide for the More Support, Standard Version, and Progression options.
Sit-to-Stand Exercise for Adults Over 60Phase 2: Practice a Controlled Step-Up
Once the chair rise feels steady, practice stepping up onto a single low, stable surface with support nearby.
- use the bottom stair or a low sturdy step
- keep a railing, wall, or countertop within reach
- place the whole foot on the step
- press through the working leg
- bring the second foot up
- lower with control
- keep the knee tracking generally in the same direction as the toes
- practice both sides
Coach CC uses a 3-2-1 rhythm in the video: set your position, press through the working leg, then lower with control. The point is to slow the movement down enough to feel what the working leg is doing.
Phase 3: Add Direction Changes
The video demonstrates three movements:
- forward step-up
- side step-up
- diagonal step-up
This is a progression. Stay with the forward version until it feels controlled. Side and diagonal step-ups add more balance and coordination demands, so keep support nearby and add them only when they make sense for you.
What to Practice First
Start with the first phase that matches where you are today. You do not need to complete all three phases in one session. If chair rises are still challenging, work there first. When they feel smooth and controlled, add low step-ups. Direction changes come later.
In the video, Coach CC demonstrates starting with a small number of controlled repetitions. Your starting amount can be lower or higher depending on what you can do with good form.
Common Mistakes
- rushing the movement
- pushing heavily from the trailing leg instead of using the leg on the step
- letting the knee collapse inward
- looking straight down the entire time
- dropping quickly on the way down
- progressing to side or diagonal steps before forward step-ups feel controlled
- practicing too far away from support
Real-Life Connection
Stairs are one of those everyday tasks that combine strength, balance, and control all at once. The same practice that helps you stand from a chair, step onto a low platform, and lower yourself slowly can also support the kind of movement you use on stairs, curbs, porch steps, and uneven entrances.