About this exercise
The step-up with knee raise builds single-leg strength and balance in the glutes and quads while driving the opposite knee up to engage the hip flexors and core.
Bench Step Ups Knee Raise
Step by step instructions, muscle activation and variants for the Bench Step Ups Knee Raise.
MediumGlutesQuadriceps
How to Perform
- Stand facing a bench with your feet hip-width apart
- Place one foot firmly on the bench
- Push through that heel to step up and stand tall on the bench
- Drive the opposite knee up toward your chest at the top
- Lower the raised leg and step back down under control
- Complete your reps, then switch legs
Muscle Activation
Primary
GlutesQuadriceps
Secondary
Hamstrings
About the Bench Step Ups Knee Raise
The Bench Step Ups Knee Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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