About this exercise
A low-impact plyometric cardio drill that combines lateral stepping with alternating knee raises. The exercise elevates the heart rate, engages the core and quadriceps, and improves coordination without requiring jumping.
Knee Raise Step Jack
Step by step instructions, muscle activation and variants for the Knee Raise Step Jack.
EasyAbsQuadriceps
How to Perform
- Stand with feet together, arms at your sides
- Step one foot out to the side while simultaneously raising the opposite knee toward your hip
- Return the raised leg to the floor and bring the stepped-out foot back to centre
- Immediately step out to the other side and raise the opposite knee
- Pump your arms naturally to maintain rhythm and balance
- Keep your core engaged and your torso upright throughout
- Maintain a brisk, controlled pace for the duration of the set
Muscle Activation
Primary
AbsQuadriceps
Secondary
GlutesCore
About the Knee Raise Step Jack
The Knee Raise Step Jack 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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