How to Do Dumbbell Step Up With Knee Raise

Dumbbell Step Up With Knee Raise is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Step Up With Knee Raise

  1. 01Stand facing a bench holding a dumbbell in each hand with the arms extended at the sides.
  2. 02Place the right foot firmly on the bench, ensuring the entire foot and heel are supported.
  3. 03Drive the right heel into the bench to stand up, simultaneously bringing the left knee toward the chest until the thigh is parallel to the floor.
  4. 04Step the left foot back down to the floor slowly, followed by the right foot.
  5. 05Finish the prescribed reps on one leg before switching to the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Step Up With Knee Raise

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid pushing off the floor with the trailing foot to ensure the lead leg performs all the concentric work.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Step Up With Knee Raise questions

What muscles does Dumbbell Step Up With Knee Raise work?

Dumbbell Step Up With Knee Raise is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Step Up With Knee Raise correctly?

Stand facing a bench holding a dumbbell in each hand with the arms extended at the sides. Place the right foot firmly on the bench, ensuring the entire foot and heel are supported. Drive the right heel into the bench to stand up, simultaneously bringing the left knee toward the chest until the thigh is parallel to the floor. Step the left foot back down to the floor slowly, followed by the right foot. Finish the prescribed reps on one leg before switching to the opposite side.

What is the A90 coach tip for Dumbbell Step Up With Knee Raise?

Avoid pushing off the floor with the trailing foot to ensure the lead leg performs all the concentric work.

Is Dumbbell Step Up With Knee Raise suitable for beginners?

Dumbbell Step Up With Knee Raise is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Step Up With Knee Raise?

Dumbbell Step Up With Knee Raise uses dumbbell.

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