Dumbbell Single Leg Step-Up on Bench Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Adductor Magnus, Calves, Soleus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single Leg Bench Step-Up
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Single Leg Step-Up on Bench
- Stand in front of a bench or sturdy elevated surface with a dumbbell in one hand.
- Place one foot on the bench, ensuring your entire foot is secure.
- Push through the heel to lift your body up onto the bench, bringing the opposite knee up towards your chest.
- Step back down, controlling the movement with your leg muscles.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Leaning too far forward during the movement.
- Not fully extending the leg on the step-up.
- Using momentum instead of controlled motion.
Modifications
- Lower the step height to reduce difficulty.
- Perform the exercise without weights for beginners.
Tips
- Ensure your knee does not extend beyond your toes while stepping up.
- Engage your core for stability during the movement.
- Use a bench height that is comfortable for you.
Dumbbell Single Leg Step-Up on Bench Alternatives
Tags
thighs
glutes
legs
strength
dumbbell
balance
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