Dumbbell Step Up

Muscles worked

Setup

1. Stand facing a sturdy flat bench with a dumbbell in each hand, held at your sides with a neutral grip.
2. Position your feet hip-width apart and engage your core to maintain a neutral spine.
3. Place your entire right foot firmly on the center of the bench, ensuring your heel is fully supported.

How to do it

1. Exhale as you drive through the right heel to lift your body onto the bench, extending the hip and knee fully.
2. Bring your left foot up to meet the right foot on the bench, standing tall at the top of the movement.
3. Inhale as you slowly step back down with the left foot, controlling the descent for 2-3 seconds to avoid a hard impact.
4. Repeat the movement by stepping up with the left foot first, alternating sides for each repetition.

Form checklist

• Keep your chest up and avoid leaning too far forward or rounding the shoulders.
• Ensure the lead knee tracks in line with the middle toes and does not cave inward.
• Avoid 'cheating' by pushing off the floor with your trailing foot; let the lead leg do all the work.
• Maintain a vertical shin on the lead leg as you initiate the drive.

Pro tips

• To maximize glute activation, lean your torso slightly forward (about 10-15 degrees) while keeping your back flat.
• Focus on the mind-muscle connection by imagining you are pushing the bench away from you rather than just stepping up.

Make it harder

• Increase the height of the bench to increase the range of motion and hip flexion.
• Perform a 'high knee' drive with the trailing leg at the top of the step to further challenge your balance and core stability.

Frequently asked

What muscles does the dumbbell step up work?

The dumbbell step up primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell step up?

The dumbbell step up uses dumbbell.

Is the dumbbell step up good for beginners?

The dumbbell step up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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