Dumbbell Step-Up Knee Raise
Build strength & balance! Step-up with dumbbells, then raise your knee for a core challenge. Great for glutes, legs, and stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start: Select a pair of dumbbells with an appropriate weight and stand in front of a bench. Make sure the bench height is such that your knee is at a 90-degree angle or less when you step onto it.
2. Grip: Hold a dumbbell in each hand, arms fully extended at your sides, palms facing your body. Stand up straight with your chest out and shoulders back.
3. Step Up: Step onto the bench with your right foot, pressing through your heel to lift your body. As you reach the top, contract your right glute.
4. Knee Raise: As you fully step onto the bench, bring your left knee up to a 90-degree angle at the hip, engaging your core and hip flexors.
5. Pause & Descend: Pause briefly at the top for balance, then step down with the left foot followed by the right, returning to the starting position.
6. Repeat: Complete the desired number of repetitions with your right leg, then switch to your left leg.
7. Maintain Control: Keep control throughout the exercise, keep your back straight and core engaged.
8. Rest and Repeat: After a set, rest briefly before continuing, or alternate legs as preferred. Use a weight that allows good form.
This exercise is excellent for building lower body strength and balance, while the added knee raise targets the core and hip flexors.
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