How To Do Alternating Step-Up with Knee Lift

By: Chris Freytag, CPT

Chris Freytag demonstrating an Alternating Step-Up with a Knee Lift

Alternating Step Up With Knee Lift is a unique and fun way to get your heart rate up and burn some calories while strengthening your legs and butt. We are always looking for new and different ways to get in our cardiovascular exercise.  The CDC recommends 150 minutes per week, and while some people are happy running or biking that many minutes, most of us are looking for variety and fun! If you learn how to do Alternating Step Up With Knee Lifts you will find something fresh and fun that will help you achieve this.

Another huge benefit of the step up with knee lift is that it is completely low impact. There is no bouncing or jarring on your joints such as knees or hips. There is no jumping and landing that might impair your low back over time. By stepping up and down you get your heart rate pumping. By adding the knee lift you incorporate core strength and muscular balance throughout your body. All of these things add up to an overall awesome exercise.

Although this move is low impact it is important to be aware of a few things as you move. First, make sure you step up with control and with the weight in your core. In other words, don’t pound your feet on the top of your bench. Also, be sure your entire foot gets up on the bench before you step since many people let their heel hang off the back. Finally, think about your core an keep your low abs pulled in tight for good posture.

Try the Alternating Step Up With Knee lift on a cardio bench as shown in the photo above, or use your own version such as the bottom step on a staircase or a firm, solid low step stool or bench. Incorporate this move into your regular cardio routine or just combine it with some jumping jacks, burpees and push-ups. Keep it simple. Then check our awesome 20-Minute No Running Cardio Workout for more fun.

Here are the steps to performing Alternating Step-Ups With Knee Lift:

1) Stand behind bench with hands on hips.

2) Step right foot onto bench and press up to standing with right leg as you lift left knee in front of you. Step down with left foot then right.  Repeat starting with left foot on bench first.

3) Repeat on the other side.

Targets: glutes, quads, hamstrings


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