Male

Dumbbell Step-up

Muscles involved

Executing a proper set of dumbbell step-ups gives you an incredible boost of confidence as you feel your lower body working in complete sync. Holding dumbbells firmly at your sides while driving through your lead heel delivers an intense, targeted burn straight into your glutes and quadriceps. A great set should feel controlled and deliberate; you are not hopping off the ground, but rather pushing smooth force strictly through the working leg. You will finish each side feeling stable, strong, and entirely focused, knowing that every single rep was executed with rock-solid form and total muscle engagement.

How to do it

1. Stand upright in front of a bench, holding a dumbbell in each hand. 2. Place your right foot on the bench platform. 3. Push with your right heel to lift your body until both feet are on the bench. 4. Lower your left foot controllably to the floor.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your torso upright throughout the step-up. - Push with the heel of the foot on the bench to elevate yourself. - Lower controllably, resisting gravity on the descent.