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Upper Legs · Dumbbell
Dumbbell Step-Up With Knee Raise
Dumbbell Step-Up With Knee Raise is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell and a step. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
How to do Dumbbell Step-Up With Knee Raise
- Begin by standing in front of a bench with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Place your right foot on the bench, ensuring your entire foot is firmly planted. Push through your right heel to lift your body onto the bench, simultaneously lifting your left knee up towards your chest.
- Lower your left leg back down to the floor, followed by your right leg, returning to the starting position.
- Repeat the movement for the desired number of repetitions, then switch to the other leg.
Form tips
- Focus on using your front leg to lift your body, not pushing off with your back leg.
- Ensure your entire foot is on the bench to avoid slipping.
- Control your ascend and descent to prevent injury.
Dumbbell Step-Up With Knee Raise alternatives
More quads exercises
Dumbbell Step-Up With Knee Raise FAQ
What muscles does Dumbbell Step-Up With Knee Raise work?
Dumbbell Step-Up With Knee Raise mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Step-Up With Knee Raise?
You need a dumbbell and a step.
How many sets and reps of Dumbbell Step-Up With Knee Raise should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Step-Up With Knee Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Step-Up With Knee Raise burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Step-Up With Knee Raise?
Other exercises for the quads include Kettlebell Step-Up (Variation 2), Kettlebell Step Up, Bodyweight Step-Up on Step Box and Step Up on Chair Bodyweight.
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