Barbell Knee Raise Step-Up
Perform a barbell knee raise step-up to engage your lower body and core muscles.
- Stand in front of a sturdy bench or step with a barbell resting on your shoulders.
- Step up onto the bench with one foot, driving your opposite knee up towards your chest.
- Lower your foot back to the ground and repeat on the other side.
- Maintain a straight back and engage your core throughout the movement.
How to perform the Barbell Knee Raise Step-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Knee Raise Step-Up using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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