Step Up with Knee Raise (Dumbbell)

A lower body exercise combining a step-up with an additional knee drive, targeting the quadriceps, hip flexors, and glutes while building dynamic stability.

Instructions

1. Stand facing an elevated platform (step or bench) while holding a dumbbell in each hand at your sides.
2. Place your right foot on the platform and drive through your heel to step up.
3. As you reach the top, bring your left knee up toward your chest in a controlled knee drive.
4. Hold the top position briefly while balancing on your right leg with your left knee elevated.
5. Lower your left leg back down and step down off the platform with control.
6. Return to the starting position with both feet on the ground.
7. Repeat for the desired number of repetitions on the right leg.
8. Switch sides and perform the same number of repetitions with your left leg leading.

Tips

• Drive your knee upward explosively to maximize hip flexor and quadriceps activation
• Maintain an upright torso throughout the movement; avoid leaning forward
• Perform all repetitions on one side before switching to ensure balanced development
• Use a controlled tempo while stepping up and down to maintain stability
• The platform height should allow your stepping leg to achieve 90 degrees at the knee
• Start with lighter weights to master the balance and coordination required for this exercise