Step-Up
Compound exercise targeting the quads with dumbbells. Descend by sitting the hips back with a braced torso until the thighs are parallel, then drive up through the heels.
Muscles worked
- Quads (primary)
- Glutes
Equipment
Dumbbells
How to do it
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Sets and reps to start with
3 sets of 12 reps, 75 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
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