Knee Raise Step Jack
Get your heart pumping! Knee Raise Step Jacks boost cardio, coordination, and core strength in one fun, dynamic exercise.
The Knee Raise Step Jack mainly works the quads and core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Knee Raise Step Jack Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Side Shoulder (lateral deltoid); Obliques
Knee Raise Step Jack Variations and Alternatives
How to do the Knee Raise Step Jack
Start standing with feet together and arms by your sides.
Perform a step jack by stepping out to the side with one foot while raising your arms laterally to shoulder height.
As your arms reach shoulder height, simultaneously raise the knee of the leg opposite to the stepping foot towards your chest.
Lower your arms and bring your lifted knee back down while stepping back to the starting position.
Repeat the step jack on the other side, alternating the knee raise with each side step.
Continue alternating sides with each repetition.
This exercise is a full-body cardio move that helps to improve coordination, balance, and cardiovascular endurance while activating the muscles of your hips, core, and shoulders.
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Knee Raise Step Jack FAQs
What muscles does the Knee Raise Step Jack work?
The Knee Raise Step Jack mainly works the quads and core, with help from the shoulders. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Knee Raise Step Jack?
None. The Knee Raise Step Jack is a bodyweight exercise, so you can do it anywhere.
What are some Knee Raise Step Jack variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Side Burpee Tap Step Jack, High-Knee Jumping-Jack and Knee Raise Jack.
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