Bodyweight Step-Up Knee Raise Stepbox
Build strength & balance! Step up, raise your knee, repeat. A simple yet effective bodyweight exercise.
The Bodyweight Step-Up Knee Raise Stepbox is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and core. You'll need: box.
Required Equipment
Bodyweight Step-Up Knee Raise Stepbox Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Abdominals (rectus abdominis)
Bodyweight Step-Up Knee Raise Stepbox Variations and Alternatives
How to do the Bodyweight Step-Up Knee Raise Stepbox
Bodyweight Step-up with Knee Raise on Step Box
Starting Position
Stand in front of the step box with your feet hip-width apart.
Ensure the step box is secure and won’t move during the exercise.
Engage your core by tightening your stomach muscles.
Movement Instructions
Step onto the box with your right foot, placing your entire foot on the surface. Press through your heel to lift your body onto the box.
As you rise, bring your left knee up towards your chest in a controlled movement. This should be a fluid motion.
Stand tall on the box for a moment, balancing on your right foot with your left knee raised.
Slowly lower your left leg back down, bringing your foot back to the ground beside your right foot.
Step back down with your right foot, returning to the starting position.
Repeat the movement for a designated number of repetitions (e.g., 10-15 reps), then switch to your left foot leading the step-up and perform the same number of repetitions.
Tips
Keep your chest lifted and gaze forward throughout the exercise to maintain good posture.
Avoid pushing off with your back foot; focus on using the leg that is on the box to lift your body.
Ensure that your movements are controlled to prevent any risk of injury.
If you feel unsteady, use the wall or a railing for support until you gain confidence.
Bodyweight Step-Up Knee Raise Stepbox FAQs
What muscles does the Bodyweight Step-Up Knee Raise Stepbox work?
The Bodyweight Step-Up Knee Raise Stepbox mainly works the quads and glutes & hips, with help from the calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Step-Up Knee Raise Stepbox?
Box.
Is the Bodyweight Step-Up Knee Raise Stepbox a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Step-Up Knee Raise Stepbox go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Step-Up Knee Raise Stepbox variations and alternatives?
Similar exercises include the Box 90-To-90 Shin Step Through, Box Bodyweight Patrick Step, Box Bodyweight Peterson Step and Box Bodyweight Poliquin Step.
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