Bodyweight Step-ups
A functional lower-body exercise involving stepping onto an elevated surface using only bodyweight, building leg strength, balance, coordination, and everyday movement power.
BEGINNER
Dumbbell Alternating Step-ups
A unilateral lower-body exercise performed with dumbbells to increase resistance, building leg strength, balance, coordination, and functional power through controlled step-up repetitions.
Demonstration Video
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Target Muscles
Instructions
- Stand in front of a bench or step holding a pair of dumbbells, arms at your sides, palms facing inward. Stand on the bench and press your foot into the bench to straighten the leg as you lift the other leg. To work on balance, don't let the other leg come in contact with the bench. Just leave it hanging on the bench.
- Slowly lower your leg to the starting position and place both feet on the floor. Then switch your legs and repeat.
Tips
- Keep your head straight and straight throughout the exercise. Never let your backspin.
- Add intensity and complexity by elevating the platform. The higher the platform, the more intense the exercise.
- Start with little or no weight. This exercise requires good balance, so be careful.
Alternative Exercises
Barbell Step-Up
Barbell Step-Up activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors. It is a great single-leg strength exercise that also improves balance and core strength.
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