Dumbbell Step-Up With Knee Raise

Muscles worked

Setup

1. Stand facing a flat bench or sturdy box holding a dumbbell in each hand with a neutral grip at your sides.
2. Position your feet hip-width apart and pull your shoulders back to set a neutral spine.
3. Place your entire right foot firmly on the center of the bench, ensuring your heel is not hanging off the edge.

How to do it

1. Drive through the heel of the right foot to lift your body upward, exhaling as you ascend.
2. As your right leg straightens, simultaneously drive your left knee upward toward your chest until your thigh is parallel to the floor.
3. Pause for a second at the top to find your balance, then slowly lower the left foot back to the starting position while inhaling.
4. Step the right foot down to meet the left, then repeat the movement by stepping up with the left foot to alternate sides.

Form checklist

• Keep your chest upright and avoid leaning excessively forward over the bench.
• Do not 'push off' with the toes of the trailing foot; ensure the lead leg performs the majority of the work.
• Keep the knee of the working leg tracked over your second toe, preventing it from caving inward.
• Maintain a tight core throughout the knee raise to prevent the hips from swaying.

Pro tips

• Focus on a 3-second eccentric (lowering) phase to maximize muscle fiber recruitment in the glutes.
• Imagine driving the bench into the floor rather than pulling yourself up to better engage the posterior chain.
• Keep your gaze fixed on a stationary point at eye level to significantly improve your balance during the unilateral phase.

Make it harder

• Increase the height of the bench or box to increase the range of motion and hip flexion demand.
• Perform a 'biceps curl to overhead press' simultaneously with the knee raise to turn it into a full-body stability challenge.

Frequently asked

What muscles does the dumbbell step-up with knee raise work?

The dumbbell step-up with knee raise primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and adductors as secondary muscles.

What equipment do you need for the dumbbell step-up with knee raise?

The dumbbell step-up with knee raise uses dumbbell.

Is the dumbbell step-up with knee raise good for beginners?

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

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