Procaryote
Knee · Strengthening

Dynamic step running

Dynamic step running, 3 sets, 20 seconds, 40 seconds rest between sets

Illustration of the Dynamic step running exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Rest: 40 seconds between each set

Description: Quickly step one foot onto the step, then alternate with the other foot, performing a dynamic on-place run. Keep your back straight and knees slightly bent to protect your joints.

Tips: Focus on controlled movement and good posture, avoiding excessive forward leaning of the torso. Breathe regularly and maintain a steady but comfortable pace.

Progression: Increase the duration of each set by 5 seconds when comfortable, or add an additional set.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Standing in front of the step
Clinical goal
Muscle strengthening of the knee
Also known as
step knee raises, step running, dynamic step exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.