Single-arm Step-up and Press
Muscle Groups: Quads, Glutes, Shoulders
Single-arm Step-up and Press focuses on Quads, Glutes, Shoulders, with Hamstrings, Chest, Triceps, Traps, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Step-up and Press with proper form and technique.
- 1
Grab one dumbbell and hold it at shoulder height, your palm facing in. Stand in front of a bench or step, and place one foot firmly on the step.
- 2
Pressing into your front heel, push your body up to the step, straightening both legs. As you reach the top, press the dumbbell overhead. Lower the dumbbell back to shoulder and lower back down to starting position.
Tips for Success
These tips will help you perform Single-arm Step-up and Press safely and effectively while maintaining proper form.
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Don't lean too far forward or use momentum to rise up.
Secondary Muscles
While Single-arm Step-up and Press primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Chest, Triceps, Traps, 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 Single-arm Step-up and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Step-up and Press, 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.
