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Glutes

Step Up with Knee Drive

The Step Up with Knee Drive is a strength exercise with dumbbells for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 17%.

Level: BeginnerEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time
Step Up with Knee Drive demonstration

How to do it

  1. Hold a light dumbbell in each hand and face a box about knee height.
  2. Place one whole foot flat on the box.
  3. Push through the heel on the box to stand up, driving the other knee up to hip height in front of you.
  4. Hold the top for a moment, balanced on the box leg.
  5. Lower the free foot back to the floor under control, then repeat and switch legs after the set.

Tips

  • Stand fully tall on the box leg before the knee comes up.
  • Keep the hips level as the knee drives up.

Common mistakes

  • Swinging the knee up to create momentum.
  • Leaning back at the top.
  • Pushing off the floor foot.

Muscles worked by the Step Up with Knee Drive

  • Gluteus maximus Primary21%
  • Quads (vastus lateralis) Primary17%
  • Quads (vastus medialis) Primary17%
  • Gluteus medius Secondary11%
  • Quads (rectus femoris) Secondary7%
  • Hamstrings (biceps femoris) Minor5%
  • Hip flexors Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The trailing knee is driven up at the top. Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Step Up with Knee Drive alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Step Up with Knee Drive work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.

Is the Step Up with Knee Drive good for beginners?

Yes. The Step Up with Knee Drive is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Step Up with Knee Drive?

For example the Barbell Step Up, Kettlebell Step Up and Smith Machine Step Up. They train mostly the same muscles, some with different equipment.

How do you make the Step Up with Knee Drive harder?

Add weight or reps, or move on to the Barbell Step Up and Peterson Step Up.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

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