Step-up with Knee Raise

How to do it

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Begin the movement by stepping 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 box. As you stand on the box 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 box, and then repeat the sequence on the opposite leg.

What muscles does the Step-up with Knee Raise work?: Mainly the glutes, with help from the hamstrings, quads.
What equipment do I need?: Nothing but your bodyweight.
Is it good for beginners?: Yes, it is rated beginner level.
How do I track progress on it?: Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.

Exercise descriptions: free-exercise-db, public domain.