Step-ups with a knee raise can be used for different levels of fitness and different goals. Step-ups with a knee raise are a functional exercise that applies to everyday movements such as climbing stairs or stepping up on a curb and sport activities such as sprinting and jumping. Consult your doctor before starting an exercise program that includes step-ups, especially if you have a pre-existing condition, an injury or are experiencing pain in any of your joints. Use caution when performing step-ups with a knee raise as injury can result if you lose your balance or use incorrect technique.
Muscles
Step-ups with a knee raise are a whole body exercise. Your quadriceps and gluteus maximus muscles are the primary muscles taxed during the step-up, with your hamstrings, calf, core and hip stabilizing muscles also engaging. The knee raise uses your hip flexors, a muscle group composed of ten separate muscles, while nearly every muscle of your standing leg contracts to keep you upright. You also use the muscles of your hands, arms and shoulder girdle if you are holding a dumbbell or barbell.
Directions
Stand on both feet facing your step. Shift your weight to your left leg as you lift your right leg and begin to step up. Slightly push off of your back leg as you ascend and step all the way onto the step. Ensure that you straighten your right leg all the way and stand up straight as you lift your left knee up in front of you. Lift it to hip level, maintaining a 90-degree angle at the knee joint and flexing your ankle so your toes point to the ceiling. Lower your left leg back to the floor, behind the step, as you bend your right leg. End with both feet together and repeat on the other side. You can also perform this exercise facing sideways, stepping up with your right leg if the step is on your right side.
Goals
Step-ups with a knee raise are used for training strength, power, muscular endurance and the cardiovascular system. Use step-ups with a knee raise to develop strength by performing six or fewer repetitions, using a weight that makes the sixth repetition difficult. Develop power by stepping up faster or jumping off your leg, repeating the step-up with knee raise for four to six sets of three to five repetitions. As with strength, use a weight that makes the final repetition difficult. Improve your muscular endurance by performing three sets of 15 to 20 step-ups with a knee raise, resting for 30 seconds or less between each set. You can also use step-ups with a knee raise to develop more muscle mass, also called hypertrophy, by performing three to six sets of six to 12 repetitions with 30 seconds to 1-1/2 minutes of rest and a challenging weight.
Progressions
The intensity of step-ups with a knee lift can be heightened by increasing the workload, complexity or stability of the exercise. Increase your workload by using a higher step, performing more repetitions, adding a weight or jumping off of your stepping leg. Increasing your workload is consistent with strength, power and hypertrophy goals. Increase the complexity of the exercise by adding another movement, such as a snow angel with your arms, a ball toss, a calf raise or an overhead dumbbell press. Challenge your stability by holding only one dumbbell, holding two dumbbells of different weights or holding two dumbbells in different positions. Increasing your complexity and challenging your stability are appropriate when you are trying to improve your muscular endurance or are performing a light hypertrophy workout.
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, et al.; 2008
- American Council on Exercise: Dumbbell Step Up
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