GymPlan AIStep-up with Knee Raise
Step-up with Knee Raise is a beginner compound bodyweight exercise that mainly works your glutes, with help from your hamstrings and quads.
How to do the step-up with knee raise
- Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
- Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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What muscles does the step-up with knee raise work?
It mainly works your glutes; your hamstrings and quads assist.
How many sets and reps of step-up with knee raise should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the step-up with knee raise good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.