Step Ups Exercise: Park Bench Workout for Diabetes

A few days ago during my power walk, I did step ups on a park bench for an added exercise challenge. I currently have type 1 diabetes, which I manage with an insulin pump and CGM (continuous glucose monitor), so I pay close attention to how different types of exercise affect my blood sugar.

Park bench step ups are a simple way to combine lower-body strengthening with cardiovascular activity. They work several major muscles in the legs while also challenging your core, balance, and stability.

How to Do Park Bench Step Ups

Walking will surely get your blood flowing, but doing step ups will push the workout a notch further. Check out my step ups video above to get an idea of how I do the exercise.

To perform a basic step up exercise:

1. Stand directly in front of a stable bench, step, or other secure elevated surface.
2. Place your entire lead foot firmly on the surface.
3. Push through your lead foot and step up in a smooth, controlled motion.
4. Bring your other foot up or raise the opposite knee for an additional challenge.
5. Step back down carefully.
6. Alternate your lead leg and repeat.

Keep your back straight, core engaged, and movements controlled. If you’re new to step ups, use a lower step and focus on proper form before increasing the height or number of repetitions.

Safety Tip: Before using a park bench, make sure it is stable, dry, undamaged, and appropriate for stepping on. A standard exercise step or staircase may be a safer choice if the bench is too high, narrow, or slippery.

Benefits of This Exercise

The step ups exercise primarily works the quadriceps, hamstrings, and glutes while also engaging muscles that help with core stability and balance.

Potential benefits include:

• Strengthening the legs and glutes
• Engaging the core
• Improving balance and stability
• Increasing the intensity of a walking workout
• Combining strengthening and cardiovascular activity
• Requiring little or no exercise equipment

Step ups are also easy to modify. Beginners can use a lower step and slower pace, while more experienced exercisers can gradually add repetitions, sets, or resistance.

For an upper-body exercise to pair with this lower-body workout, try our Inverted Push Ups exercise.

Exercise and Blood Sugar

Regular physical activity is an important part of diabetes management. The American Diabetes Association recommends that most adults with type 1 or type 2 diabetes get at least 150 minutes of moderate-to-vigorous aerobic activity per week, along with 2–3 resistance exercise sessions per week on nonconsecutive days.¹

Exercise can affect blood glucose differently depending on the type and intensity of activity, insulin levels, recent meals, fitness level, and other factors. Aerobic exercise commonly lowers glucose, while some higher-intensity activities can cause glucose to temporarily rise.

If you monitor glucose around exercise, our Blood Sugar Charts can help you compare your readings with common blood sugar ranges and targets.

That’s one reason I use my CGM to watch what happens to my glucose when I exercise rather than assuming every workout will affect my blood sugar the same way.

Diabetes Safety When Doing Step Ups

If you use insulin or another diabetes medication that can cause hypoglycemia, pay particular attention to your glucose around exercise. Physical activity can increase the risk of low blood sugar during or after a workout, and individual insulin or carbohydrate adjustments may sometimes be necessary.

Keep a source of fast-acting carbohydrates available if you are at risk for hypoglycemia.

People with balance problems, neuropathy, foot problems, cardiovascular disease, certain eye complications, joint problems, or other medical conditions may need to modify or avoid certain exercises. Talk with your healthcare professional if you’re unsure whether step ups are appropriate for you.

Exercise at your own pace, start slowly, and gradually work your way up. If you’re really feeling motivated, you can eventually do more repetitions or sets as your fitness improves.

Regular exercise also works best as part of an overall diabetes management plan that includes appropriate nutrition and healthy lifestyle habits.

Frequently Asked Questions

References

1. American Diabetes Association Professional Practice Committee for Diabetes. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026. Diabetes Care. 2026;49(Suppl 1)–S131. https://doi.org/10.2337/dc26-S005 [↩]