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.
BEGINNER
Dumbbell Step-Up
Dumbbell Step-Up is a multi-joint exercise that activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells by your side and place one foot on a bench or box with your knee bent at a 90° angle. Keeping the other leg straight and planted firmly on the floor, roll your shoulders back and straighten your chest.
- Push with your top leg to lift your body off the platform with your back leg suspended in the air. Pull your hips back to lower your supporting leg to the floor.
Tips
- Do not use your foot on the ground to climb the box.
- Keep your working leg firmly on the bench. Don't go up on your toes.
- Do not allow the knee of the working leg to sag inward.
Alternative Exercises
Stepup
Step up is a good lower body exercise that works muscles in the legs and buttocks. It primarily targets the quadriceps, hamstrings, as well as gluteal muscles in the buttocks.
Dumbbell Split Squat
Dumbbell Split Squat is a multi-joint strength exercise that strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.
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