Step Ups with Knee Drive
Step Ups with Knee Lift is an effective exercise that strengthens the lower body, especially the gluteus, quadriceps and hamstrings. This exercise also improves balance and core stability, making it ideal for athletes and exercisers alike.
Correct Execution of Step Ups with Knee Lifts
Follow these steps to perform the exercise correctly:
- Stand in front of a stable bench or box with your feet hip-width apart.
- Place the right foot firmly on the bench, making sure the entire foot is in contact with the surface.
- Push through the right heel to lift the body up and bring the left knee up towards the chest in a controlled motion.
- Lower the left leg back to the starting position, followed by the right foot.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes to Avoid
To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:
- Use of momentum: Avoid swinging the body up; instead, focus on muscle power to lift yourself.
- Inadequate foot contact: Make sure the entire foot is on the bench to maintain stability.
- Unstable Core: Keep the core engaged to maintain balance and proper posture.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Use a lower platform and perform the exercise without additional weight.
- Advanced: Hold dumbbells in your hands or perform the exercise on a higher platform for increased intensity.
Number of Repetitions and Sets
Aim for 3 sets of 10-12 reps per rep. leg. To build muscle strength and endurance, perform the exercise 2-3 times a week.
Breathing
Inhale as you prepare to step up and exhale as you lift up and bring the knee up. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.
Video Demonstration
Watch this video for a visual guide to properly performing Step Ups with Knee Raises: