Standing Double Side-Step Knee Raise
Step side-to-side while raising your knees! A simple, effective exercise for core and coordination. Get moving!
The Standing Double Side-Step Knee Raise is a compound exercise that mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Standing Double Side-Step Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Hip Abductor (gluteus medius)
Standing Double Side-Step Knee Raise Variations and Alternatives
How to do the Standing Double Side-Step Knee Raise
Standing Double Knee Raise Side Step
1. Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms bent at the elbows and raised at chest level, palms facing inwards.
Movement:
Begin by lifting your right knee up towards your chest while simultaneously stepping to the right with your right foot.
As you lift your knee, engage your core and keep your torso upright.
3. Return:
Lower your right foot back down to the starting position while bringing your knee back down.
Return your right foot to the starting position, bringing both feet together.
Repeat Movement:
Repeat the knee raise and step movement to the left side, lifting your left knee while stepping to the left.
Alternate sides, performing several repetitions.
Breathing:
Inhale as you lift your knee and exhale as you return to the starting position.
Tips:
Focus on keeping your movements controlled to maintain balance.
Adjust the speed of your movements according to your fitness level.
Keep your head up and gaze forward throughout the exercise.
Duration:
Aim for 30 seconds to 1 minute of continuous movement, resting as needed.
Standing Double Side-Step Knee Raise FAQs
What muscles does the Standing Double Side-Step Knee Raise work?
The Standing Double Side-Step Knee Raise mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Standing Double Side-Step Knee Raise?
None. The Standing Double Side-Step Knee Raise is a bodyweight exercise, so you can do it anywhere.
Is the Standing Double Side-Step Knee Raise 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 Standing Double Side-Step Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Double Side-Step Knee Raise variations and alternatives?
Similar exercises include the Alternating High-Knee Turn Sky Reach, Alternating Side Knee Raise Reach, In-Place Arm Step Raise and Arms-Up Side-Step Rotational.
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