Step-ups with knee raise (glutes, hamstrings, quads)

 

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Stand facing a bench with your feet together. Step up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the bench. As you stand on the bench with your left leg, flex your right knee and hip, bringing your knee as high as you can. Reverse this motion to step down off the bench, and repeat the sequence on the opposite leg. Repeat for the desired amount of repetitions.