Legs · Bosu Ball
BOSU Ball Step-up High Knee
How to do the bosu ball step-up high knee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bosu Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand in front of a Bosu ball with the dome facing up. Plant one foot firmly on the center of the dome and drive through your heel to stand tall on top, then snap the trailing knee up high to hip level. Step back down under control and repeat, balancing against the soft, unstable surface throughout.
- 1Your glutes and quads driving you up onto the dome as you stand tall
- 2Your core working hard to stay balanced on the unstable surface
- 3A sharp knee drive at the top with your hip flexor pulling the knee high
Common mistakes
- Don't push off hard with your trailing leg or hop up with momentum
- Avoid letting your standing knee cave inward as you rise
- Don't rush the step-down; control your descent onto the floor
Muscles worked
The bosu ball step-up high knee mainly works the quads and glutes, with the hamstrings, calves, hip flexors, upper abs, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the bosu ball step-up high knee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.