Watch the video below to see a demonstration of proper form and technique for the step up with knee raise exercise. You can also check out some more glutes exercise videos or find exercises for other muscle groups.
Instructions for Step Up With Knee Raise
To perform a set of step up with knee raise:
Start with your right foot elevated on a step (height selected
according to your strength levels) with your knee positioned over your ankle. Your left leg is on the
ground beneath you and your trunk is in a neutral position. Shift your weight as much as possible onto
your right leg without changing its position.
Concentric (Upward) Motion
Without allowing your right knee to excessively shift
forward, drive down into the step to raise your body until your right leg is fully extended below your
trunk. As you arrive at the top, drive your left knee, bent to 90 degrees, into the air until it is at the
height of your hips. Be aware of initiating this movement with your back (i.e. left) leg by bouncing or
hopping before standing onto your right leg.
Pause at the top position for a 2 sec count to ensure you have your
balance and the right leg is fully extended.
Eccentric (Lowering) Motion
Bring your left knee down below your trunk before
pushing your hips back behind you until you can just put the ball of your left foot on the ground. Make
sure the step is far enough back that your right knee remains over your right ankle without needing to
change the alignment of your body. Remember to breathe normally throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of step up with knee raise repetitions for each side before resting.
This completes one set of step up with knee raise.