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Exercise handout — move better, feel better.
Step-Up with Knee Drive
Step-up with added knee drive at top for hip flexor activation. Builds complete hip strength for walking and stair climbing.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
step_box
Home Options
- step or plyo box
No equipment? Try: stair, aerobic step, sturdy box
Dosage
2
Sets
8
Reps / Time
45 sec
Rest
2 sec step / 2 sec hold / 2 sec lower
Tempo
Step-by-Step Guide
Set up
- Stand facing a step or box (6-12 inches)
- Hands on hips or at sides
- Core engaged
No image for this step. Follow the written instruction.
Step 1 of 4
Step up with one foot onto box
No image for this step. Follow the written instruction.
Step 2 of 4
Stand fully, then drive opposite knee up to hip height
No image for this step. Follow the written instruction.
Step 3 of 4
Lower knee, then step down with control
No image for this step. Follow the written instruction.
Step 4 of 4
Complete all reps on one side before switching
Breathing
- Exhale as you step up and drive
- Inhale as you lower
Form Cues
- Stand fully tall before knee drive
- Keep hips level during knee drive
- Control the step down
- Don't use momentum
Common Mistakes to Avoid
- Pushing off back leg
- Not standing fully before knee drive
- Losing balance during knee drive
- Dropping quickly on descent
Safety Information
Master basic step-up first.
Progressions
Higher step, add weight
Regressions
Lower step, no knee drive
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.