Description

The dumbbell step-up lunge is a compound exercise that targets multiple muscle groups, primarily focusing on the glutes and quadriceps.

Starting Position

Stand facing a bench or platform with a dumbbell in each hand, arms by your sides.

Technical Execution

Step one foot onto the bench, pushing through the heel to lift your body up. Bring the trailing foot up to meet the lead foot on top of the bench, then step down with the same foot first before switching sides.

Range of Motion

Focus on a full range of motion during each step-up lunge, ensuring the knee of the lead leg does not extend past the toes.

Variations

Variations include adding a knee drive at the top of the movement, incorporating a higher platform for increased challenge, or using different types of weights such as kettlebells or resistance bands.

Common Mistakes

Common mistakes include using improper form, not engaging the core muscles, and using weights that are too heavy.

Practical Advice

Ensure proper alignment of the knees and ankles during each step-up lunge. Start with lighter weights and gradually increase the resistance as strength improves.

Additional Notes

It's important to maintain control throughout the movement to prevent injury and maximize muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles