Legs
Step Up to Knee Drive
A step up that finishes with your back knee driving up to hip height. Standing tall on one leg at the top adds balance and hip drive to the leg work.
- Works
- Quads, glutes, hip flexors, core
- Equipment
- A pair of dumbbells and a bench, box or step
- Load
- Medium
How to do it
- 1Stand facing a bench or box with a dumbbell in each hand. Place your working foot flat on top.
- 2Drive through that foot to step up.
- 3As you stand tall, drive your other knee up in front of you to hip height and hold your balance for a moment.
- 4Lower that foot back to the floor with control, keeping your working foot on the box. Finish your reps, then switch sides.
Cues
- Stand all the way up before the knee comes up.
- Knee to hip height, toes pulled up.
- Squeeze your standing glute to stay balanced.
Common mistakes
- Swinging the knee up for momentum. Stand tall first, then drive the knee. Your top leg should do the lifting.
- Leaning back at the top. Stay tall with your chest over your hips.
- Dropping back to the floor. Lower your free foot slowly instead of falling onto it.
Easier
Tiff's version uses a lower step and no dumbbells, hands on her hips.
Harder
Hold the knee up for 2 seconds at the top, or use a higher box.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
What does a step up with a knee drive work?
The step up works your quads and glutes. The knee drive adds your hip flexors and makes your core and standing leg work to keep you balanced on one foot.
