How to perform it
- Stand facing the step or bench with a dumbbell in each hand at your sides.
- Keep your spine upright, abs engaged, chest open, and shoulders stable throughout the movement.
- Place one foot fully on the step and make sure it is stable before beginning the ascent.
- Push through the supporting foot on the step to raise your body until you are standing on the platform.
- Keep the movement controlled and avoid excessive push-off from the leg that remains on the floor.
- Step down slowly, returning one leg at a time to the starting position.
- Repeat by alternating the leading side or according to the intended exercise pattern.
- Exhale as you step up and inhale as you step down.
What you should feel
Work in the glutes, quadriceps, and hamstrings, with the core helping maintain balance. The effort should remain controlled through the legs and hips, without pain in the knees, ankles, lower back, or hips.
Groups mentioned in the description
Exercise questions
Stand facing the step or bench with a dumbbell in each hand at your sides. Keep your spine upright, abs engaged, chest open, and shoulders stable throughout the movement. Place one foot fully on the step and make sure it is stable before beginning the ascent. Push through the supporting foot on the step to raise your body until you are standing on the platform. Keep the movement controlled and avoid excessive push-off from the leg that remains on the floor. Step down slowly, returning one leg at a time to the starting position. Repeat by alternating the leading side or according to the intended exercise pattern. Exhale as you step up and inhale as you step down.
Step-up and step-down exercise that works the core, quadriceps, glutes, and hamstrings while controlling foot placement and maintaining stability during each repetition.
Work in the glutes, quadriceps, and hamstrings, with the core helping maintain balance. The effort should remain controlled through the legs and hips, without pain in the knees, ankles, lower back, or hips.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.