Step-up with Knee Raise tutorial
The step-up with knee raise involves stepping onto a box or step and driving the opposite knee up to hip height at the top. It strengthens the glutes and quads, improves single-leg balance and activates the hip flexors, making it a good beginner-friendly home exercise.
How to perform
- Stand facing a sturdy step or box about knee height.
- Place one whole foot on the step.
- Drive through the heel of the top foot to lift your body and straighten that leg.
- At the same time, raise the opposite knee to hip height.
- Hold your balance briefly at the top.
- Lower the raised leg back to the floor under control, then step the other foot down.
Breathing: Exhale as you step up and inhale as you step down.
Key tips
- Drive with the top leg, not by pushing off the bottom leg.
- Keep your torso tall with a slight forward lean.
- Keep the working knee in line with your toes.
Common mistakes
- Pushing off the bottom foot instead of the top leg
- Placing only the toes on the edge of the step
- Letting the working knee cave inward
Safety: People with balance or knee issues should use a lower step and practice without the knee raise or while holding a support.
GlutesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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