Single-Leg Dumbbell Step-Up

How to Left Leg Step-Up

Primary Muscles: Legs,  Glutes

Exercise Families: Step-Up

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand with a bench or elevated platform in front of the body and position the feet hip-width apart. Hold a pair of weights in each hand, pull the shoulder blades back, and keep the spine and head in good posture.

2. Step up on the bench with the left foot leading. Press through the arch of the left foot as you propel the body upward to stand tall on the bench. Finish the motion with the knees fully extended.

3. Pause briefly. Lead with the left foot as you step back to the ground and return to the starting position. Repeat the step-ups on the left leg for the specified amount of time or repetitions.

4. You should feel this working the glutes, hamstrings, thighs, and outer hip muscles. 

Alternative Exercises:

Alternating Step-Up • Alternating Lunge

How to Right Leg Step-Up

Primary Muscles: Legs,  Glutes

Exercise Families: Step-Up

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand with a bench or elevated platform in front of the body and position the feet hip-width apart. Hold a pair of weights in each hand, pull the shoulder blades back, and keep the spine and head in good posture.

2. Step up on the bench with the right foot leading. Press through the arch of the right foot as you propel the body upward to stand tall on the bench. Finish the motion with the knees fully extended.

3. Pause briefly. Lead with the right foot as you step back to the ground and return to the starting position. Repeat the step-ups on the right leg for the specified amount of time or repetitions.

4. You should feel this working the glutes, hamstrings, thighs, and outer hip muscles. 

Alternative Exercises:

Lateral Step-Up • Knee-Up