How to Do an Alternate Knee Lift in Step Aerobics

The alternate knee lift is a simple movement used in step aerobics. It helps to tone the buttocks and legs and can be used in a routine to really raise your heart rate. Since the quadriceps muscles are the largest in the body, when you add a knee lift to your aerobic routine it helps you to get into your target heart rate faster which in turn burns more calories.

Instructions

    • 1

      Stand up straight in front of the step. You can do this movement from the front or the side.

    • 2

      Step up onto the step with your right foot. Make sure you place your full foot on the step. Avoid just stepping on with the ball of the foot or coming up onto the toes.

    • 3

      Lift your left knee up to chest height. You are now standing on the step on the right foot with the left knee lifted.

    • 4

      With control, place the left foot back on the ground and step down with the right foot so you are standing on the ground with both feet. Your left foot should not touch the step at all.

    • 5

      Step up with the left foot flat on the step. Raise your right knee to chest height and then place it back on the floor. Step all the way down with the left foot.

    • 6

      Alternate back and forth between lifting the right and left knee.

    • 7

      You can make this movement more aerobic by adding a propulsion. Step up with the right foot. As you lift the left knee, hop up and down just once on the step on your right foot. Then step all the way down. Repeat on other side.