Step-up with Knee Raise
Step-up with Knee Raise is a beginner-level compound in the strength category that primarily works the glutes. It also recruits the hamstrings and quads. It is performed with bodyweight.
How to do it
- 1Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- 2Begin 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.
- 3Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.