Dumbbell step-up
Glutes · Dumbbell · also quads (front of the thighs)
Set up
A sturdy step or low bench (a bottom stair works), next to a wall or rail you can hold. Two dumbbells when you're ready.
Steps
- Stand facing the step, holding a dumbbell in each hand at your sides, or none at first.
- Put your whole right foot on the step.
- Push through that foot to stand up on the step, then bring your left foot up beside it.
- Step down with your left foot first, then your right. Do all your reps, then switch legs.
Keep in mind
- Let the leg on the step do the work
- Knee follows the direction of your toes
- Start with a low step and no dumbbells
Common mistake
Springing off the bottom foot. Push up with the leg on the step; use a lower step if you need the push.
Safety
Use a step that can't slide. Leave the dumbbells out until you feel steady.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.