Exercise guide
Step-up with Knee Raise
The Step-up with Knee Raise combines a controlled step onto a box or bench with a balance-focused knee drive. The glutes provide much of the force needed to stand, while the quadriceps and hamstrings assist throughout the step and descent.
Training context
Step-up with Knee Raise Explained
Each repetition begins by placing one foot securely on the platform and using that leg to lift the body. The opposite knee then rises before the movement is reversed under control. The added knee drive increases the balance demand compared with a standard step-up.
Choose a platform height that allows the entire working foot to stay supported. Avoid pushing excessively from the trailing leg or dropping quickly to the floor. Record the platform height and whether repetitions alternated or were completed one side at a time.
Technique overview
Drive through the foot on the platform
Place the full working foot on a stable box or bench and keep the knee aligned with the foot. Stand by extending the hip and knee of the elevated leg, then raise the opposite knee without leaning back. Pause long enough to establish balance and step down under control. Match the same platform height, range, and tempo on both sides.
Treat this as an overview and use a range, pace, and setup you can control.