Dumbbell Step up on Bench

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius

How to do it

1. Begin by standing in front of a bench with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Place your right foot on the bench, ensuring your entire foot is firmly planted. Push through your right heel to lift your body onto the bench, bringing your left foot up to meet the right.
3. Step down with your left foot first, followed by your right foot, returning to the starting position.
4. Repeat the movement for the desired number of repetitions, then switch to the other leg.

Form tips

• Avoid pushing off with your back leg; focus on using your front leg to lift your body.
• Ensure your entire foot is on the bench to avoid slipping.
• Control your descent to prevent injury.