The Step Up and Knee Drive is a really useful exercise for runners, because it replicates the motion of running with an explosive knee drive. This exercise helps strengthen your hip flexors and core muscles in a dynamic way.
It also targets the quadriceps, hamstrings, glutes, and calves and adds a balance challenge to the traditional step-up exercise.
How to do a step up and knee drive
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.
Here's a step-by-step tutorial for all the details:
Stand in front of the block with your feet about hip-width apart.
Lift your right foot and place it firmly on the block. Press through your right heel to lift your body.
As you reach the top of the step, drive your left knee upwards toward your chest.
Balance on your right leg for a moment with your left knee raised.
Return to start and repeat. Change legs once you're done with the number of reps you wanted to do.
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.
Add a tailored strength training program to your running plan
This is one of the many exercises featured in our strength training program for runners. With Runna, you can seamlessly add personalized strength and conditioning workouts to your running plan and manage everything in a single app. Join Runna and get your first week free!