Barbell Stepover
Barbell Stepover is a multi-joint exercise that explicitly targets glutes, hamstrings, and quadriceps. It also increases functionality and mobility throughout the hips.
INTERMEDIATE
Dumbbell Stepover
Dumbbell Stepover is a dynamic multi-joint exercise that targets the quadriceps, glutes, and hamstrings while increasing functionality and mobility throughout the hips.
Demonstration Video
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Target Muscles
Instructions
- Hold a dumbbell in each hand, keeping your arms completely straight. Place a small box in front of you.
- Push your chest forward and take a big step forward with one foot on the box. Lower your back knee to the floor, keeping your front shin as vertical as possible.
- Press the heel of your foot into the box, pushing yourself up and forward, bringing your back foot over the box to the floor in front of you, and lowering yourself into a lunge position. Do the opposite movement to return to the starting position.
Tips
- Make sure you drop into a lunge by lowering your hips rather than pushing your knee forward.
- Press down on your heel as you climb a step.
- Don't let your front knee bend inward.
Alternative Exercises
Lateral Stepover
Lateral Stepover is a dynamic multi-joint exercise that targets the quadriceps, glutes, and hamstrings and also increases functionality and mobility throughout the hips.
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