Move of the month – high knee step up

Emma White - Nutritionist | 01 Feb, 2022

Each month, I'll highlight an exercise move that is great to include as part of your workout routine! First up...

High knee step up

High kneww step ups

How to do it

  1. Start in a standing position, facing your step with your feet shoulder-width apart and arms down by your side.
  2. Place your right foot onto the step and accelerate your body up lifting your left foot off the floor, while also lifting your arms out in front of you.
  3. Drive your left knee up so that your upper leg is parallel with the floor and your knee is bent, while simultaneously driving your arms down by your side.
  4. Release your left leg and lower your foot down to the floor, while releasing your arms down by your side.
  5. Place your right foot on the floor to return to your start position.
  6. Repeat this move by stepping up with your left foot first and continuing to alternate between sides. Repeat the move for 60 seconds and aim for 3 sets.

What it's good for

This move targets your entire lower body – glutes, quads, hamstrings and calves. It helps build strength in these muscles as you use your legs to hold your weight and power off the ground. Engaging your core also helps with overall core strength.

The single-leg element helps with improving balance, and involving your arms makes it a full-body cardio move!


Take your time with this move while getting your balance and coordination right. Once you have mastered it, you can increase your speed and drive your leg up with more force to up the intensity!


  • Keep your back straight and your core engaged as you lift to help protect your lower back.
  • Take your time to master the move slowly before increasing the speed. It takes time to get your balance and coordination on point with this one.
  • Ensure your step is very stable – use the bottom step of your stairs, a bench or a gym step or box.

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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