Step-up with Knee Raise
Step-up with Knee Raise is a unilateral strength and balance exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Iliopsoas, Gluteus medius, Hamstring, Abdominals
- Exercise type
- Unilateral strength and balance
Exercise technique
- Platform
Place a stable box of suitable height ahead.
- Front placement
Plant your entire left foot on the box.
- Rise
Extend your left knee and hip to step up.
- Knee drive
Raise your right knee forward while balancing on your left foot.
- Top
Keep your pelvis level and pause briefly.
- Lower
Brake with your left leg as you reach your right foot toward the floor.
- Switch
Return to the floor and repeat the sequence with your right foot.
Key technique points
- Do not lean backward during the knee drive.
- Keep the upper foot's heel down.
- Do not open the free knee sideways.
- Do not jump off the box.
- Prioritize single-leg balance over height.
- Do not spring from the lower foot.
Common mistakes
Swinging the knee
Free-leg momentum affects the torso.
Leaning backward
Torso angle exaggerates hip flexion.
Partial foot contact
Upper support decreases.
Sideways hip drop
Single-leg alignment is disrupted.
Free fall to the floor
Front-leg braking is skipped.
Jumping from below
The other leg supplies the step-up force.
Frequently asked questions
Step-up with Knee Raise: why is “Swinging the knee” a mistake?
Free-leg momentum affects the torso.
Step-up with Knee Raise: why is “Leaning backward” a mistake?
Torso angle exaggerates hip flexion.
Step-up with Knee Raise: why is “Partial foot contact” a mistake?
Upper support decreases.
Step-up with Knee Raise: why is “Sideways hip drop” a mistake?
Single-leg alignment is disrupted.
Step-up with Knee Raise: why is “Free fall to the floor” a mistake?
Front-leg braking is skipped.
Step-up with Knee Raise: why is “Jumping from below” a mistake?
The other leg supplies the step-up force.
What should I focus on when doing Step-up with Knee Raise?
Do not lean backward during the knee drive. Keep the upper foot's heel down. Do not open the free knee sideways. Do not jump off the box. Prioritize single-leg balance over height. Do not spring from the lower foot.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.