glutes · Bodyweight · Beginner
Step-Up with Knee Raise
The step-up with knee raise adds a hip-flexion finish to the step-up, so the standing leg has to stabilise while the other knee drives up. It is a bodyweight move that trains balance and the glute at once.
Why it's in a glute program: Bodyweight single-leg work with a stability challenge.
How to do the step-up with knee raise
- Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- 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.
- Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Form cues
- Drive through the heel on the box.
- Bring the knee to hip height.
- Lower under control.
Muscles worked
Primary: glutes. Movement pattern: lunge. Equipment: bodyweight.
Programs that use the step-up with knee raise
In Glute Max this exercise appears in 2 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, No-Equipment Peach Sculpt — 4 Day. Every program shows the animated form guide above on the workout screen.
