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.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	hamstrings, quads
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

5 alternatives for the same glutes, with and without kit.

Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Downward Facing Balance Exercise Ball One-Legged Cable Kickback Cable Machine Pull Through Cable Machine

Harder than the Step-up with Knee Raise

Kneeling Jump Squat expert · Barbell One-Legged Cable Kickback intermediate · Cable Machine Kneeling Squat intermediate · Barbell

Superset the Step-up with Knee Raise with

Opposing quads work — alternate sets without extra rest.

Bodyweight Squat quads Bodyweight Walking Lunge quads Freehand Jump Squat quads Barbell Side Split Squat quads

Common questions

What muscles does the Step-up with Knee Raise work?

The Step-up with Knee Raise primarily works the glutes, with the hamstrings and quads as secondary movers. Glute Kickback, Hip Extension with Bands, and Physioball Hip Bridge train the same muscle, across 6 equipment types.

What equipment do you need for the Step-up with Knee Raise?

None — the Step-up with Knee Raise is bodyweight, so it works at home, in a hotel room or outdoors. Glute Kickback and Hip Extension with Bands also need nothing.

Is the Step-up with Knee Raise suitable for beginners?

Yes, the Step-up with Knee Raise is rated beginner. Kneeling Jump Squat, One-Legged Cable Kickback, and Kneeling Squat are the progressions from here.

Where should the Step-up with Knee Raise go in a workout?

Early — the Step-up with Knee Raise is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Bodyweight Squat and Bodyweight Walking Lunge later.

Similar exercises

Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands Physioball Hip Bridge Exercise Ball Kneeling Jump Squat Barbell Barbell Glute Bridge Barbell Barbell Hip Thrust Barbell