This exercise involves holding a dumbbell in one hand while stepping up onto a raised platform or bench with the opposite foot. The movement targets the lower body, particularly the glutes, quads, and hamstrings, while also engaging the core and improving balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens hamstrings
- Improves knee stability
- Targets glutes and lower back muscles
- Can be done with minimal equipment
- Allows for isolation of leg muscles
How to perform
- Stand facing a bench or step with a dumbbell in each hand.
- Place your right foot on the bench or step and step up, straightening your right leg.
- As you step up, lift your left knee up towards your chest.
- Lower your left foot back down to the ground and step your right foot back down to the ground.
- Repeat on the other side, stepping up with your left foot and lifting your right knee up towards your chest.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary