This exercise involves holding a dumbbell in each hand and stepping up onto a raised platform, then performing a lunge with one leg while keeping the other foot on the platform. The exercise is repeated on the other leg. It targets the lower body muscles, including the glutes, quads, and hamstrings.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
- Improves overall balance and stability
- Targets the inner thigh muscles, which are often neglected in other exercises
- Increases grip strength and forearm muscles
- Can be modified for different fitness levels and goals
- Helps to improve posture and reduce the risk of injury
How to perform
- Stand in front of a bench or step with a dumbbell in each hand.
- Place your right foot on the bench or step and step up, bringing your left foot up to meet your right foot.
- Lower your left foot back down to the ground into a lunge position.
- Push off your left foot to stand back up on the bench or step, bringing your right foot back down to the ground into a lunge position.
- Repeat for the desired number of reps, then switch sides and repeat with your left foot on the bench or step.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary