Step-up with Knee Raise
How to do the Step-up with Knee Raise
- 1
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- 2
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.
- 3
Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
How to program the Step-up with Knee Raise
Sets and reps
As a compound movement, the Step-up with Knee Raise responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Step-up with Knee Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Step-up with Knee Raise work?
The Step-up with Knee Raise primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Step-up with Knee Raise?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Step-up with Knee Raise should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
