Step-up with Knee Raise

A beginner strength exercise for the glutes, done with just your bodyweight.

Step-up with Knee Raise: finishing position

Main muscles: Glutes
Also works: Hamstrings and Quads
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Step-up with Knee Raise

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Step-up with Knee Raise

Questions

What muscles does the Step-up with Knee Raise work?

Mainly the glutes, with the hamstrings and quads helping.

Is the Step-up with Knee Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Step-up with Knee Raise?

Good alternatives that train the glutes: Flutter Kicks, Glute Kickback, Butt Lift (Bridge) or Leg Lift.

How many sets and reps of the Step-up with Knee Raise should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).