Step-up with Knee Raise

The Step-up with Knee Raise is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbody onlypushcompound
Step-up with Knee Raise - starting position

Starting position

Step-up with Knee Raise - ending position

Ending position

Muscles Worked

Primary Glutes
Secondary Hamstrings Quadriceps

The glutes handles the primary load during this movement. The hamstrings and quadriceps assist as stabilizers throughout the range of motion.

How to Step-up with Knee Raise

  1. 1

    Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.

  2. 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. 3

    Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

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

The Step-up with Knee Raise primarily works the Glutes. Secondary muscles include the Hamstrings, Quadriceps, which assist during the movement.

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

Yes, the Step-up with Knee Raise is suitable for beginners. Start with light weight to master the 3-step form before adding load.

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

You need no equipment — just your bodyweight to perform the Step-up with Knee Raise. This makes it ideal for home workouts.

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