Step Up

KneeHip
Written By David Song

STEP UP

This is a unilateral knee extensor and hip extensor strengthening exercise. This exercise requires an exercise stepper, plyo box, or staircase. Start by stepping up with one leg and plant it do that the full foot is supported by the step. Proceed to step up with your other leg while making sure the center of your knee aligns well with your 2ndd to 3rd toe. Step back down and repeat as required.

Muscles Involved:

  • Quadriceps

  • Gluteus Maximus

Related Conditions:

  • Runner’s Knee

  • Jumper’s Knee

  • Patellofemoral Pain Syndrome

  • Quadriceps Tendinitis / Patellar Tendinitis

  • Meniscus Tear

  • ACL Sprain

Related Exercises

Featured
Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Patellar Tendon, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Vastus Medialis Oblique, Dumbbell Foot Strap
Supine Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Supine Dumbbell Leg Extension
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Quadriceps Tendon, Dumbbell Foot Strap
Assisted Split Squat
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quads, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Assisted Split Squat
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quads, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quads, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Banded Reverse Nordic Curl
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee, Knee Extension, Knee Extensor
Banded Reverse Nordic Curl
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee, Knee Extension, Knee Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Patellar Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Knee, Knee Extension, Knee Extensor
Banded Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Banded Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Quads, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Extensor, Knee Stretch, Quadriceps Stretch, Knee, Knee Flexibility
Single Leg Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Single Leg Reclining Hero Pose
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor
Yoga Block Reclining Hero Pose
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Yoga Block Reclining Hero Pose
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Quads, Quadriceps, Quadriceps Femoris, Superficial Fascial Front Line, Rectus Abdominus, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexion, Knee Flexibility, Knee Extensor, Knee Stretch, Quadriceps Stretch
Pillow Reclining Hero Pose
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
Pillow Reclining Hero Pose
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
Quadriceps, Quadriceps Femoris, Quadriceps Stretch, Quads, Superficial Fascial Front Line, Rectus Abdominus, Rectus Femoris, Iliopsoas, Psoas Major, Iliacus, Knee Flexibility, Knee Flexion, Knee Extensor, Knee Stretch
David Song
Previous

Toe Up Step Up
Next

Bridge Press