Step-Up with Knee Raise

A unilateral lower-body exercise combining step-up and knee drive, emphasizing glute power and hip flexor engagement.

Instructions

1. Stand facing a box or bench of appropriate height with your feet positioned together and arms at your sides.
2. Step your left foot onto the box and drive through that heel, extending your hip and knee to stand up fully on the box.
3. As you stand on the box with your left leg, explosively drive your right knee upward as high as possible, flexing both your hip and knee.
4. Step down backward off the box with your right leg, returning to the starting position.
5. Repeat on the opposite side, alternating legs for the desired number of total repetitions.

Tips

• Choose a box height that allows you to reach roughly 90 degrees of hip and knee flexion on the step up.
• The explosive knee drive should come from the hip flexors, not just leg momentum.
• Maintain upright posture throughout, avoiding excessive forward lean.
• This variation emphasizes glute power and hip flexor engagement simultaneously.
• Progress by adding dumbbells in your hands or choosing a higher box once mastered.