Step Up With Knee Raise

Watch the video below to see a demonstration of proper form and technique for the step up with knee raise exercise. You can also check out some more glutes exercise videos or find exercises for other muscle groups.

Instructions for Step Up With Knee Raise

To perform a set of step up with knee raise:

1. Starting Position

   Start with your right foot elevated on a step (height selected according to your strength levels) with your knee positioned over your ankle. Your left leg is on the ground beneath you and your trunk is in a neutral position. Shift your weight as much as possible onto your right leg without changing its position.

2. Concentric (Upward) Motion

   Without allowing your right knee to excessively shift forward, drive down into the step to raise your body until your right leg is fully extended below your trunk. As you arrive at the top, drive your left knee, bent to 90 degrees, into the air until it is at the height of your hips. Be aware of initiating this movement with your back (i.e. left) leg by bouncing or hopping before standing onto your right leg.

3. Top position

   Pause at the top position for a 2 sec count to ensure you have your balance and the right leg is fully extended.

4. Eccentric (Lowering) Motion

   Bring your left knee down below your trunk before pushing your hips back behind you until you can just put the ball of your left foot on the ground. Make sure the step is far enough back that your right knee remains over your right ankle without needing to change the alignment of your body. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of step up with knee raise repetitions for each side before resting.

This completes one set of step up with knee raise.