Dumbbell Step-Up (Foot on Bench Start)
A loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.
- 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
Hold a dumbbell at each side and place the whole working foot on a stable bench, leaving the other foot on the floor.
Press through the supported foot and extend the working hip and knee to lift your body.
Bring the trailing foot onto the bench without swinging the dumbbells.
Lower the trailing foot to the floor under control while keeping the working foot on the bench. Repeat, then change 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 (Floor Start)
The working foot stays on the bench or returns to the floor between repetitions.
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