Bodyweight Step-up with Knee Raise on Step Box

Starting Position

1. Stand in front of the step box with your feet hip-width apart.
2. Ensure the step box is secure and won’t move during the exercise.
3. Engage your core by tightening your stomach muscles.

Movement Instructions

1. Step onto the box with your right foot, placing your entire foot on the surface. Press through your heel to lift your body onto the box.
2. As you rise, bring your left knee up towards your chest in a controlled movement. This should be a fluid motion.
3. Stand tall on the box for a moment, balancing on your right foot with your left knee raised.
4. Slowly lower your left leg back down, bringing your foot back to the ground beside your right foot.
5. Step back down with your right foot, returning to the starting position.
6. Repeat the movement for a designated number of repetitions (e.g., 10-15 reps), then switch to your left foot leading the step-up and perform the same number of repetitions.

Tips

- Keep your chest lifted and gaze forward throughout the exercise to maintain good posture.
- Avoid pushing off with your back foot; focus on using the leg that is on the box to lift your body.
- Ensure that your movements are controlled to prevent any risk of injury.
- If you feel unsteady, use the wall or a railing for support until you gain confidence.