Step is a type of aerobic exercise that involves stepping up and down on a 4-, 8- or 10-inch platform. The movements are performed to music and are choreographed in rhythmic patterns of varying intensities and complexities. Step was created in 1989 by a fitness instructor named Gin Miller. Miller's physical therapist had advised her to step up and down on a milk crate as a means of physical therapy. Gin substituted her porch step for the milk crate, and performed the movements to aerobic music. Inspired by the fun factor of her physical therapy, she approached Reebok with the concept and a new exercise technique was born.
The Basic Step
The basic step is the first step movement novices learn. Face the platform. Step to the center of the bench with your right foot. Your left foot follows. Step down with the right foot, and then down with your left foot. When you want to switch to a left leg lead, tap your left foot to the floor. This switches your weight to your right foot, leaving your left foot free to move.
The V Step
The V step is a wider variation of the basic step. Instead of stepping to the center of the platform, place each foot on the perimeter.
The Turn Step
The turn step is almost like the V. However, instead of having your entire body facing the board, you begin with your right hip facing the step. Step up with your right foot. Bring your left foot up to meet it, and turn your body to the right. Step down with your right foot, and then tap down with your left foot.
Lifting Movements
There are a variety of lifting movements in the step repertoire. These include leg curls, side kicks, arabesque and knee lifts. Step up with your right foot. Your left leg can kick to the side for the side kick. For the hamstring curl, bend your left knee, bringing it slightly behind your body. The arabesque is performed with a straight leg, also behind your body. For the knee lift, bring your bent left knee in front of your body. Step down with your left foot, and then down with your right. Your left leg will now be ready to lead. Lifting movements can also be performed as repeaters, which involve lifting the leg three times while standing on the same lead leg.
Over the Top
Over the top is performed with your right hip facing the bench and your body facing left. Step up with your right foot. Bring your left foot up to meet it. Step down to the other side of the platform with your right foot, and then tap down with your left.
Across the Top
Across the top is a propulsion movement. Stand with your right hip next to the left end of the step. Take a big step on to the platform with your right foot. As your left foot steps up to meet it, propel your body across the step. Tap down with your left foot, and then repeat in the other direction.
Straddles
Stand facing left, with your right hip next to the step. Step up with your right foot and lift your left knee. Straddle the platform as you step down. Your weight will be on your right foot, leaving your left foot free to move.
Charleston
Stand facing left with your right hip close to the step. Step up with your right foot. Kick forward with your left foot. Step down with your left foot. As you step down with your right foot, bring it behind your left and tap down. To switch to a left lead, eliminate the tap.
Lunges
Step up with your right foot. Bring your left foot up to meet it. Stay on the platform, and step back with your right foot, allowing only your toes to tap the floor. Bring it back up, and then do the same with the left foot. Bring your left foot back up, and then step down. Tap down with your left foot if you want to switch lead leg.
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