Knee Raise Step Jack
Expert Advice
Combine the knee raise with a strong arm movement to increase the aerobic intensity and engage the upper body.
How-to-do Steps
- Begin with feet together and arms at your sides.
- Step out to the side and raise your arms above your head while lifting one knee towards your chest.
- Lower your arms and step your foot back to the starting position.
- Alternate the knee raise with each step jack.
- Continue alternating for the desired duration or number of repetitions.
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Muscles Worked
Knee Raise Step Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Shoulders14%
Chest14%
Lats14%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Knee Raise Step Jack work?
Knee Raise Step Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Knee Raise Step Jack?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Knee Raise Step Jack suitable for beginners?
Knee Raise Step Jack is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
