Dumbbell Step-up with Knee Raise
Expert Advice
Keep your chest up and core engaged throughout the movement to maintain balance and stability. Drive through the heel of the stepping foot to better activate the glutes.
How-to-do Steps
- Stand facing a bench or step holding dumbbells at your sides.
- Step up onto the bench with one foot and drive the opposite knee up towards your chest.
- Lower the raised leg down to the floor in a controlled motion, returning to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Dumbbell Step-up with Knee Raise primarily targets the Glutes, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Quads30%
Secondary
Calves10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Step-up with Knee Raise work?
Dumbbell Step-up with Knee Raise primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Step-up with Knee Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Step-up with Knee Raise suitable for beginners?
Dumbbell Step-up with Knee Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
