Balance exercise
Step-Up to Knee Drive
BalanceBodyweight1:17 demo
A step-up finishing with a knee drive and pause that combines strength, balance and single-leg stability.
How to perform it
Place your whole foot on a stable box or bench.
Drive through that leg to step up.
Lift the opposite knee above hip height.
Pause for 3–10 seconds, then step down with control.
Coaching cues
- Whole foot on the box
- Drive through the elevated leg
- Hold the top position
- Step down slowly
Make it easier
Use a lower step and lightly touch down at the top.
Make it harder
Lengthen the pause or hold dumbbells.
What it trains
BalanceHip stabilityQuads and glutesSingle-leg strength
Programming
6–8 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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