This exercise involves stepping up onto a platform or bench while holding dumbbells in each hand. It primarily targets the lower body muscles, including the quadriceps, glutes, and hamstrings, while also engaging the core and upper body for stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens leg muscles, including quadriceps, hamstrings, and glutes
- Improves balance and stability
- Increases cardiovascular endurance
- Targets specific muscle imbalances or weaknesses
- Can be modified for different fitness levels and goals
- Requires minimal equipment and can be done at home or in the gym
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.
- Push through your right heel and lift your body up onto the bench or step.
- Bring your left foot up onto the bench or step.
- Step back down with your left foot, then your right foot.
- Repeat for desired number of reps, then switch sides and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary