Intensify your Step Ups by adding a Knee Lift

Stand facing a flat bench or 8-12 inch step. Hands on hips. Place your left foot on top of the bench in the centre. Your knee is bent and aligned with your ankle. Hold your body upright and contract your abs. Bend your right knee and push off your right foot using your hip and thigh muscles to straighten both legs to lift up onto bench. Bring your right knee up to hip height.

Keep left foot on the bench, lower right foot to the floor. Then bring left foot back to starting position. Repeat on same side for reps then repeat on right side to complete the set.

This exercise strengthens the quadriceps, hamstrings, glutes and calves.