Spring in Your Step-Up

KarenCardiogolf Daily Dose, Golf FitnessLeave a Comment


According to fitness experts, step-ups are excellent to increase lower body and core strength.  Studies show that doing a step-up exercise on a fitness step has your body weight, for a brief moment, balanced on one leg while you’re stepping up. You need to recruit your core strength to keep your balance. While your body weight is balanced on one leg, your gluteals and abdominals are actively holding your body in position. This will strengthen your core and legs. Step-ups also increase agility and are also considered compound exercises which burn more calories because you are using more muscles.

The benefit on doing step-up exercises on the Cardiogolf Slope is that the Slope has a curved surface like a fairway so your ankle, leg and hip need to stabilize on the curved surface to keep your balance more than on a flat surface.


Practicing step-ups will also benefit your golf swing because just like when doing the step-up exercise, you need to recruit core and lower body strength to actively hold your body in the correct positions throughout the swing.

Straddle Step-Up on Slope

  • Straddle the Slope sideways.
  • Step up onto the middle of the Slope with one foot and then place the other foot on Slope. Step one foot off the Slope, then step the other foot off Slope.
  • Repeat alternating stepping up and off the Slope.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20.

This step-up exercise is similar to the movement of the lunge; moving one leg at a time, requiring balance to perform correctly, and working similar muscle groups.

Benefits include:

  • Improve Symmetry & Balance. The step up is a unilateral leg exercise, which means that you train each leg independently.
  • Increase power and endurance in lower body.


I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.

Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf  ‘Slope’ to do upper body and core exercises.


Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.com

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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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