Step-Up with Knee Drive

Step-Up with Knee Drive is a functional exercise that trains the quadriceps , hamstrings , glutes and core muscles . The exercise combines a traditional step-up with an explosive knee lift to improve balance , strength and coordination . This exercise is particularly effective for athletes who want to improve explosiveness and resilience in their legs.

Correct technique and execution

How to perform the Step-Up with Knee Drive correctly:

1. Starting position: Stand in front of a bench or platform with your feet hip-width apart . Keep your arms in a natural position for balance.
2. Step-Up: Place your right foot on the platform and push through the heel as you lift your body up.
3. Knee Drive: As you reach the top of the movement, lift your left knee up toward your chest in an explosive motion.
4. Lowering: Lower the left leg down first, and then the right leg back to the starting position. Repeat on the opposite side.

Common errors

• Using the wrong leg to step down: Make sure to always step down with the same leg you used to step up to maintain control and balance.
• Knee collapse: Make sure that the knee does not fall inwards during the step-up to avoid injuries to the knees.
• Too little explosiveness: The knee lift should be a fast, controlled movement to maximize the effect of the exercise.

Modifications and variations

For beginners: Start with a lower platform and perform the exercise without knee raises to build strength. For advanced users: Use a higher platform or add weights for extra resistance, or perform the exercise with jumps to increase the intensity.

Reps and sets

Aim for 3 sets of 10-12 repetitions per leg. Increase the number of repetitions or sets as you get stronger and more comfortable with the exercise.

Breathing technique

Inhale as you place your foot on the platform, and exhale explosively as you push up and lift your knee.

Videos for technique

Here are two videos showing proper technique for the Step-Up with Knee Drive: