Step-up with Knee Raise

Legseasyrepsbox, bench or step

Facing a box, place one whole foot on it and stand up on that leg, driving the other knee up to hip height at the top; then step back down and alternate legs.

How to do it

1. Stand facing a box or bench about 30-45 cm high, feet together/hip width, hands joined palms together in front of the chest (prayer position), elbows down and out.
2. Place the whole left foot flat on top of the box (left knee and hip bent about 90 degrees); the right foot is still on the floor.
3. Push through the left foot to straighten the left knee and hip and stand on the box; at the same time lift the right knee up in front until the right thigh is horizontal (right hip and knee about 90 degrees), right foot off the box.
4. Reverse: lower the right foot back to the floor behind the box, then step the left foot down. Repeat leading with the right foot.

Muscles worked

Main: quads, glutes
Supporting: hamstrings, calves, adductors