Step-Up with Knee Raise
A bodyweight step-up that finishes by driving the free knee up to hip height. Adds balance and hip-flexor drive to the step-up, useful for runners and athletes.
Primary muscles
- Glutes (Gluteus Maximus)
- Quadriceps
Secondary muscles
- Hamstrings
- Hip Flexors
- Gluteus Medius
- Calves (Gastrocnemius)
- Sets
- 3
- Reps
- 8–12 per leg
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a sturdy box or bench about knee height, feet together.
Place one whole foot on the box.
Drive through that foot to stand tall on the box.
As you rise, drive the other knee up to hip height and hold for a moment.
Step back down with the free leg under control, then the working leg.
Alternate legs or complete all reps on one side.
Breathing: Exhale as you step up and drive the knee, inhale as you step down.
Coaching tips
Stand fully tall
Knee to hip height
Arms drive like running
Common mistakes
Pushing off the bottom foot
Leaning back as the knee comes up
Rushing so the balance hold is lost
Safety notes
Use a box that cannot tip or slide, starting low.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.