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Step-Aerobics Knee Star

AdvancedCardioTier T4

Aim: to raise your heart rate and build balance and leg power. Good for: Home cardio without equipment; Warm-up intervals; Balance and jump practice.

Targets: Hip
CardioNo equipmentLeg power

When to use

This is for people who are fit and comfortable with jumping. Use it in a warm-up or cardio block. The goal is to raise your heart rate and build balance and leg power.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

none

Home Options

  • bodyweight

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright with both feet on the floor.
  • Allow clear space for the star jumps.
  1. She balances on her right leg with the left knee lifted toward her abdomen, upright and controlled.

    Step 1 of 5

    Balance on your right leg. Lift your left knee toward your belly to a comfortable height.

  2. Her left foot has lowered and her right knee is now lifted toward her abdomen, balanced on her left leg.

    Step 2 of 5

    Lower your left foot with control. Lift your right knee toward your belly while you balance on your left leg.

  3. She is airborne in her first star jump, legs spread wide and arms extended outward into the star shape.

    Step 3 of 5

    Put your right foot on the floor. Jump with your legs apart and your arms out to the sides.

  4. She is airborne in her second star jump, legs wide and arms out again, the takeoff and landing kept controlled.

    Step 4 of 5

    Jump again with your legs wide and arms out. Take off and land with control.

  5. She balances on her right leg with the left knee lifted toward her abdomen, upright and controlled.

    Step 5 of 5

    Return to balancing on your right leg. Lift your left knee toward your belly.

Form Cues

  • Stand tall
  • Land softly with bent knees
  • Keep your core tight
  • Use a clear space

Common Mistakes to Avoid

  • Landing on stiff legs
  • Leaning back during the knee lift
  • Jumping too high
  • Rushing between moves

Safety Information

Jumping is impact on the feet, knees and ankles; use a flat, clear surface. Balance risk on one leg; stand near a wall if needed.

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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.