About this exercise
A progression of the lateral step-up that adds an explosive knee drive at the top to increase hip flexor and core demand while building unilateral leg strength. The knee drive also challenges single-leg balance and coordination.
Lateral Step Up with Knee Drive
Step by step instructions, muscle activation and variants for the Lateral Step Up with Knee Drive.
MediumGlutesQuadriceps
How to Perform
- Stand beside a step or box with one foot placed flat on the platform
- Keep your chest tall and core tight
- Drive through the heel of the elevated foot to push yourself up, and simultaneously drive the free knee up toward your chest at the top of the movement
- Pause briefly in the single-leg standing position with the knee raised
- Lower the free leg back to the floor under control and return to the starting position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
GlutesQuadricepsInner thighs
Secondary
CalvesOuter thighs
About the Lateral Step Up with Knee Drive
The Lateral Step Up with Knee Drive 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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