Step-ups

VeryWellFit: "The weighted step-up exercise is excellent for the lower body and adding dumbbells increases the load on the muscles worked. It can be modified to provide a safe and effective workout for people of all fitness levels" [ID: stepups]

Instructions

First time: Try 10 reps

Steps:

Step up with the right foot, pressing through the heel to straighten your right leg
Bring the left foot to meet your right foot on top of the step
Step back off with your left foot and then your right
After 10 reps, switch to starting with your left foot and repeat

Keep a strong core and posture throughout this exercise.

Details

Choose a step height that matches your fitness level.

Go slow to get the full benefit of this exercise. Exhale as your rise up and inhale on the way down.

Variations:

Carry weights (dumbbell or kettlebell) as you Step-up
Extend your leg back at the top, for extra glute action
Raise your knee up at the top

Little help

Video: demo of the Step-ups exercise by LiveStrong, www.youtube.com/watch?v=dQqApCGd5Ss

Article: "How to Do Weighted Step-Ups" by VeryWellFit, www.verywellfit.com/weighted-step-up-exercise-3120001

Image source: LiveStrong, youtube link