Step-up with knee raise

Stepping up onto a box and, at the top, driving the trailing knee up high before stepping back down: ACE progresses the step-up by finishing on one leg, and an NHS knee programme keeps the knee-lift step-up for its third level.

Step-up family

Step-up with knee raise

Harder option

DemandMedium

Equipment requiredA step

Muscle focusGlutes · Quads · Hip flexors · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Face a box with one whole foot on it.
Press through that leg to stand up on the box, driving the other knee up as high as it goes at the top.
Step the raised foot back to the floor, then the other; alternate sides.

Form cues

Stand fully tall before the knee drives up.
Use a lower box until the top is steady.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Step-up (beginner; progress by finishing on one leg) ↗
Wrightington, Wigan and Leigh NHS · Knee exercises level 3 (the step-up with a weight and a high knee lift) ↗
Wrightington, Wigan and Leigh NHS · Knee exercises level 1 (the bodyweight step-up) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes, Quads. Also: Hip flexors, Calves.

Equipment

A step

Level

Intermediate. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Hip flexor pain: strengthen first, and the truth about tight hip flexors

Similar moves

Barbell step-up demonstrated on the 3D figure

3D demoBarbell step-upIntermediate · A barbell + A step

Dumbbell step-up demonstrated on the 3D figure

3D demoDumbbell step-upIntermediate · A dumbbell + A step

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

3D demoBox jumpIntermediate · A bench or box

Depth jump demonstrated on the 3D figure

3D demoDepth jumpAdvanced · A step

Hanging knee raise demonstrated on the 3D figure

3D demoHanging knee raiseIntermediate · Pull-up bar

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Questions people ask

What muscles does the Step-up with knee raise work?

Mainly the glutes and quads, with help from the hip flexors and calves.

What equipment do I need for the Step-up with knee raise?

A step.

Is the Step-up with knee raise good for beginners?

It is graded intermediate. If it is too hard right now, start with the Step-up.

What is an easier alternative to the Step-up with knee raise?

Try the Step-up. Both are written steps in the same progression.

How do I make the Step-up with knee raise harder?

Progress to the Alternate-leg bounding, or add load, range or slower lowering once your form is solid.