Corner knee exercises are a move performed in step aerobics classes. The exercise involves stepping onto the platform, lifting one knee and immediately traveling to the other "corner" of the bench to perform the move. Corner knee exercises are a staple in basic and advanced step aerobics classes.
Step 1
Arrange your bench lengthwise so you face the longest portion of the platform. Use no risers for a modest workout and up to two risers on each side to increase intensity.
Step 2
Perform a minute or two of alternating basic steps, or v-steps, to warm up.
Step 3
Step your right foot onto the left corner of the platform. Make sure your entire foot touches the platform--allowing your heel to hang off increases risk of Achilles tendon injury, warns the American Council on Exercise. Lift your left leg up so your thigh is parallel to the floor.
Step 4
Step your left foot down to the floor, followed by the right foot. Immediately angle your body toward the right corner of the bench. Step your left foot up onto the platform and raise your right thigh. Step down with your right foot and then your left.
Step 5
Alternate the sides for the desired number of music counts. Remember to not exceed 128 bpm during your session.
Tips and Warnings
- To increase intensity by as much as 50 percent, add propulsion, or power moves, to the foot striking the bench, recommends the IDEA Health and Fitness Association. "The four basic power moves commonly used--leaps, runs, hops and jumps--allow for a multitude of variations," according to IDEA.
Things You'll Need
- Aerobics step bench with risers
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