Knight steps is an exercise that demands you start from a kneeling position stand up and then use the last leg you bring up to kneel back down again which means that, just like a knight, you will now use the other leg to stand up. Knight is a workout that works your whole body but gives emphasis on your quads, glutes, lower back and core. Aim to keep your trunk upright during knight steps and keep your breathing deep and even. Add EC and you are definitely in the sweat zone.
Extra Credit: 1 minute rest between sets.