Step-Up with Knee Drive

Step-Up with Knee Lift is a functional exercise that strengthens the quadriceps, hamstrings, gluteus and core muscles. This exercise improves balance, coordination and explosiveness, making it ideal for both athletes and exercisers looking to increase lower body strength and stability. :contentReference[oaicite:0]{index=0}

Correct Execution of Step-Up with Knee Lift

Follow these steps to perform the exercise correctly:

  1. Stand in front of a stable bench or box with your feet hip-width apart.
  2. Place the right foot firmly on the bench, making sure the entire foot is in contact with the surface.
  3. Push through the right heel to lift the body up, and at the same time bring the left knee up towards the chest in a controlled movement.
  4. Lower the left leg back to the floor, then step down with the right foot to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Using the back leg to push up: Focus on using the front leg to lift the body up to maximize muscle activation.
  • Insufficient knee lift: Be sure to lift the knee high enough to engage the core muscles and improve balance.
  • Unstable bench or box: Always use a stable and safe surface to minimize the risk of injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without knee lifts to focus on core strength and balance.
  • Advanced: Add dumbbells or a weight vest to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions per legs, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to step up and exhale as you push up and lift the knee. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Step-Up with Knee Raise:

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