How to do: Step-up with Knee Raise

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Step-up with Knee Raise — starting position — Start position

Step-up with Knee Raise — finishing position — Finish position

Step-by-step instructions

1Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
2Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
3Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

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Photos & base instructions from the open-source Free Exercise DB (public domain).