Step, Knee-Kick


  • Start Position:
    • Stand on the floor facing the center of a horizontally positioned step platform.
    • Step onto the platform with the left foot, keeping the right foot on the floor.
    • Maintain an upright posture with the left foot securely positioned on the platform and sufficient space for the right leg to move.
  • Description:
    • Step, Knee-Kick is a step aerobics combination that progresses through three movements: a toe tap, a knee lift and a controlled forward kick.
    • In the example below, the left foot supports the body on the platform while the right leg performs the movements. The right foot returns to the floor between repetitions.
    • The combination may be repeated on either side, and the number of repetitions can be gradually reduced to create a more challenging choreography pattern.
  • Sequence:
    1. Begin with the left foot securely positioned on the platform and the right foot on the floor.
    2. Lift the right foot and lightly tap the toes on the platform beside the left foot.
    3. Return the right foot to the floor without an abrupt transfer of body weight.
    4. Lift the right knee toward the front of the body while maintaining balance on the left leg.
    5. Return the right foot to the floor.
    6. Lift the right leg into a controlled forward kick at a comfortable height.
    7. Return the right foot to the floor.
    8. Repeat the toe taps, knee lifts and forward kicks according to the selected choreography.
    9. Step down from the platform and repeat the combination with the right foot supporting the body and the left leg performing the movements.
  • Notes:
    • The combination consists of three movements: a toe tap, a knee lift and a forward kick.
    • The contributor suggests beginning with 16 repetitions of each movement on one side, then repeating on the opposite side.
    • As participants become familiar with the sequence, reduce the repetitions to 8, then 4, and finally 2 of each movement per side.
    • The repetition pattern can be adjusted to suit the class tempo, choreography and participant ability.
    • Keep the supporting foot securely positioned on the platform and avoid excessive leaning during the knee lifts and kicks.
    • Perform forward kicks at a comfortable height without snapping or locking the knee.
    • For a lower-intensity variation, reduce the height of the knee lifts and substitute gentle forward toe taps for kicks.
    • Practice the three movements separately before combining them into a faster sequence.
    • Precaution: Prolonged single-leg support on the platform may cause fatigue or affect balance. Step down and rest or switch sides as needed.