Dumbbell Step-Up (Floor Start)
A lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
- Body part
- Legs: all exercises
- Movement
- Lunge
What it trains
- Gluteus Maximus, Primary, 85%
- Rectus Femoris, Primary, 85%
- Vastus Medialis, Primary, 85%
- Vastus Lateralis, Primary, 85%
- Vastus Intermedius, Primary, 85%
- Gastrocnemius, Secondary, 50%
How to perform
Stand in front of a stable bench with both feet on the floor and a dumbbell at each side.
Place one whole foot on the bench and transfer your weight onto that leg.
Extend the working hip and knee to rise onto the bench, bringing the other foot up.
Step back down under control, then return the working foot to the floor before the next repetition. Train both legs.
Tips
Use a stable bench and place the whole working foot on it.
Keep the working knee aligned with the foot and the pelvis controlled.
Keep the dumbbells still at your sides and lower without dropping.
Choose a platform height and load you can control on each leg.
Common mistakes
Pushing off strongly with the trailing leg instead of using the leg on the bench.
Allowing the working knee to collapse inward or the pelvis to rotate.
Using an unstable bench, placing only part of the foot on it, or dropping during the descent.
Related exercises
Variations · 1
Dumbbell Step-Up (Foot on Bench Start)
The working foot stays on the bench or returns to the floor between repetitions.
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