LegsQuadsCoreAdductorsCalvesGlutesHamstringsadvancedEpic
Dumbbell Step Up Lunge
How to do it
- 1Hold dumbbells at your sides and set up in a long split stance with the front foot on a bench and the rear foot elevated on a bench behind you.
Coaching cues
- Place two sturdy benches about a stride apart; hold dumbbells at your sides, chest up, core braced.
- Put your front foot flat on the front bench and the top of your rear foot on the rear bench; hips square, eyes forward.
- Inhale and descend straight down by bending both knees, keeping the front knee tracking over the middle toes and heel grounded.
- Lower until the front foot lightly touches the floor (or front thigh is at least parallel), torso tall and neutral spine.
- Exhale and drive through the front heel and mid‑foot to extend the knee and hip, returning to the start atop the benches.
- Minimize push from the rear leg; keep dumbbells still and shoulders down.
- Pause, re-balance, and complete all reps before switching legs.
Equipment
dumbbell
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