The step-up with knee raise is a lower-body exercise targeting the quads, glutes, and hamstrings. It differs from a traditional step-up in that at the top, you lift the trailing leg up to full hip flexion. This gives the exercise a greater range of motion and more of a focus on powerful hip extension in the working leg. When performed with body weight, these are usually performed for high reps as part of a dynamic warm-up, as cardio acceleration, or as part of the lower-body portion of a workout or circuit.
Builds hip and leg strength
Helps with muscle and strength imbalances
Can be progressed from body weight to resistance with dumbbells or a barbell
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Begin 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.
Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.