This exercise involves stepping up onto a raised platform with one leg while holding a dumbbell in one hand. It primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core for balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
- Improves balance and stability
- Increases cardiovascular endurance
- Targets one leg at a time, helping to correct muscle imbalances
- Can be modified to increase or decrease difficulty by adjusting weight or height of step
How to perform
- Stand in front of a bench or step with a dumbbell in one hand.
- Place one foot on the bench or step, keeping your knee in line with your toes.
- Push through your heel to lift your body up onto the bench or step, bringing your other foot up to meet the first one.
- Lower yourself back down to the starting position, keeping your weight in your heel.
- Repeat for the desired number of reps, then switch to the other leg.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary