lower limb strength · intermediate · bench

Step-Up Isometric Hold

quadsglutessingle-leg strengthstair function

0.0s / 10.6s

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Quads

20%

Glutes

15%

Hip Abductors

15%

Trans. Abdominis

12%

Calves

10%

Trans. Abdominis 12% — deep, not shown on the figure

Sets

3

Reps

4 holds each side

Hold

10–15 sec

Rest

45 sec between holds

Mid-step is where a sore knee hurts on stairs — holding exactly there builds the angle-specific strength that fixes it.