Dumbbell Step-up
Muscle Groups: Quads, Glutes
Dumbbell Step-up focuses on Quads, Glutes, with Hamstrings, Calves, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Step-up with proper form and technique.
- 1
Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90-degrees. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out.
- 2
Push through your top foot to raise your body over the platform, your back leg suspended in the air. Push your hip back to lower your support leg back to the floor.
Tips for Success
These tips will help you perform Dumbbell Step-up safely and effectively while maintaining proper form.
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Do not use the leg on the ground to help lift yourself onto the box.
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Keep the working leg planted firmly on the bench. Don't rise onto your toes.
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Do not let the knee of the working leg cave inward.
Secondary Muscles
While Dumbbell Step-up primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Calves, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Step-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Step-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
