Weight Plate Step-Up Knee Drives

Intermediate Level of Difficulty

The weight plate step-up with knee drive is an intermediate lower body exercise. This is a challenging exercise that requires balance and coordination and helps build strength and improve core stability.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Weight Plate

Weight Plate

A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk.

Picture of Aerobic Steps

Aerobic Steps

The aerobic step is an elevated platform used during exercise. The height of the step can be tailored to individual needs by inserting risers under the step. The aerobic step is most commonly used for various bodyweight, plyometric and dumbbell exercises.

Exercise Instructions

weight plate step-up knee drives - step 1

Step 1

Start with one foot up on the step and hold a weight plate or dumbbell in each hand.

weight plate step-up knee drives - step 2

Step 2

Keep your back straight, your chin parallel to the floor and pull through your heel to lift your self up onto the step.

weight plate step-up knee drives - step 3

Step 3

Drive your knee at the top of the motion then lower your body back down to the starting position keeping complete control the entire time.