Step-Up with Knee Drive

1. Starting Position:
- Stand facing the bench with your feet shoulder-width apart. Ensure the bench is stable and secure.
- Position your arms by your sides or bend at the elbows to bring your hands in front of you for balance.

2. Step Up:
- Shift your weight onto your right foot.
- Firmly press your right foot onto the bench as you step up.
- Focus on using your leg strength to lift your body up.

3. Knee Drive:
- As you step up, drive your left knee up towards your chest.
- Engage your core to maintain balance and stability.
- Hold this position briefly at the top.

4. Lower Down:
- Lower your left foot back to the ground, bringing it down in a controlled manner.
- Step back down completely before preparing for the next repetition.

5. Repeat:
- Alternate legs after completing a set number of repetitions on one side.
- Aim for 10-15 reps per leg to start, adjusting based on your fitness level.

6. Tips for Beginners:
- Start with a lower bench if you find it challenging to step up.
- Focus on maintaining proper posture; keep your back straight and engage your core throughout the movement.
- Use your arms for momentum if needed, swinging them slightly as you step up.

7. Cool Down:
- Finish the exercise with a few stretches for your legs and hips to help with recovery.