Exercise guide
Knee Raise Step Jack
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
The Knee Raise Step Jack is a dynamic, low-impact cardio movement that targets the lower body and core while improving coordination and heart rate. By combining a step-up with a high knee drive and overhead arm reach, it effectively engages the quadriceps, deltoids, and abdominals.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a stable step or platform with feet hip-width apart.
- Position yourself close enough to the step so your entire foot can land firmly on the surface.
- Keep your arms relaxed at your sides and maintain an upright posture with a tight core.
How to do it
- Step your right foot onto the center of the platform, pressing through the heel to elevate your body.
- As you stand up, drive your left knee toward your chest while simultaneously swinging both arms overhead in a wide arc.
- Exhale sharply as the knee reaches its peak to maximize abdominal engagement.
- Step back down with the left foot followed by the right, then repeat the sequence starting with the left foot.
Form checklist
- Keep your chest up and shoulders back throughout the movement.
- Ensure the stepping foot is fully on the platform to prevent slipping.
- Avoid leaning backward when driving the knee upward.
- Land softly on the floor to minimize impact on the joints.
Pro tips
- Focus on the mind-muscle connection by consciously crunching your abs at the top of the knee drive.
- Maintain a brisk, rhythmic tempo to keep your heart rate in the aerobic zone.
Make it harder
- Increase the step height to deepen the range of motion for the quadriceps and glutes.
- Hold light dumbbells to increase the demand on the deltoids and core stability.
Frequently asked
- What muscles does the knee raise step jack work?
- The knee raise step jack primarily targets the calves and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the knee raise step jack?
- The knee raise step jack requires no equipment — just your body weight.
- Is the knee raise step jack good for beginners?
- Yes. The knee raise step jack is a beginner-friendly movement and a strong foundation to build on.
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