Dumbbell Step-up with Knee Raise

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, simultaneously lifting your left knee up towards your chest.
3. Lower your left leg back down to the floor, followed by your right leg, returning to the starting position.
4. Repeat the movement for the desired number of repetitions, then switch to the other leg.

Form tips

• Focus on using your front leg to lift your body, not pushing off with your back leg.
• Ensure your entire foot is on the bench to avoid slipping.
• Control your ascend and descent to prevent injury.