Dumbbell Step-Ups

Beginner Level of Difficulty

The dumbbell step-up is a beginner lower body exercise. This is an excellent compound exercise that targets the quads and buttocks.

MUSCLES ENGAGED


Picture of Quadriceps

Quadriceps

The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used


Picture of Bench

Bench

A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells

Dumbbells

The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions


dumbbell step-ups - step 1

Step 1

Start with one foot placed in the middle of the aerobic step and holding the dumbbells at the side of your body.

dumbbell step-ups - step 2

Step 2

Pull your body up through the heel of the leg that is on the aerobic step and finish with a knee drive with the other leg.

dumbbell step-ups - step 3

Step 3

Lower your body back down to the starting position keeping complete control throughout and repeat.