Glutes
Step-up with Knee Raise
A step-up combined with a knee drive that works the glutes and legs while challenging your balance.
Energy burned
≈ 34 kcalFor 3 × 8–12, rest 90s · ≈ 5.9 kcal/min
Estimate range 25–42 kcal (±25 %)
Muscle mass worked23 %
Effort during a set10.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand facing a sturdy box or bench that is knee height or lower.
- 2Place one foot fully on the box and hold your arms at your sides or hips.
How to perform
- 1Press through your lead heel to step up, extending your hip and knee.
- 2Drive your free knee up toward hip height at the top.
- 3Hold your balance for a moment.
- 4Lower the free foot to the floor with control and repeat.
- 5Complete your repetitions, then switch legs.
