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Step-Up with Knee Drive

IntermediateStrengthTier T2

Step up onto box and drive opposite knee high. Combines strength with dynamic balance for functional movement.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

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

  • stairs or step
  • step or plyo box

No equipment? Try: Stairs, Aerobic step, Sturdy bench

Dosage

3

Sets

10

Reps / Time

60 sec

Rest

2 sec up / 1 sec hold / 2 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand facing sturdy step or box
  • Start with 6-8 inch height
  • Feet hip-width apart

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Place full foot on step

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Push through heel to stand up

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Drive opposite knee to hip height

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Pause briefly at top

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Lower trailing leg to floor with control

Breathing

  • Exhale as you step up and drive
  • Inhale as you lower

Form Cues

  • Push through the whole foot
  • Stand fully tall at top
  • Drive knee forward and up
  • Control the descent

Common Mistakes to Avoid

  • Pushing off back foot
  • Incomplete hip extension
  • Poor knee alignment
  • Dropping down too fast

Safety Information

Ensure step is stable. Start low and progress height gradually.

Progressions

Higher step, add dumbbells, add arm reach overhead

Regressions

Lower step, no knee drive, hold rail

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.