The Step Up and Knee Drive is a really useful exercise for runners. It replicates the motion of running with an explosive knee drive. This exercise helps strengthen into the hip flexors as well as the core, in a dynamic way.
This exercise is performed by placing your right foot on the block (alternatively you can use a chair) and then powerfully driving your left knee up pushing through your right leg, whilst driving your right arm forwards.
When doing the Step Up and Knee drive it is important to engage through the core and look ahead. You can progress this movement by trying to add more power and explosivity.