Dumbbell Step Up with Knee Raise
Description
The dumbbell step up with knee raise is a step up that finishes with the trailing leg driving up into a high knee at the top. The combo trains the quads, glutes, and hip flexors together. It is widely used in athletic training to build single-leg power and balance.
Muscle Group
Equipment Required
Dumbbell Step Up with Knee Raise Instructions
- Stand in front of a sturdy box or step, holding a dumbbell in each hand.
- Place one foot fully on the box.
- Drive through the heel of the working foot to step up onto the box.
- As you reach standing, drive the trailing knee up into a high knee.
- Raise the knee until the thigh is parallel to the floor.
- Pause briefly at the top with knee high.
- Lower the trailing leg back down and step off the box.
- Complete reps on one side before switching legs.
Dumbbell Step Up with Knee Raise Form & Visual
Dumbbell Step Up with Knee Raise Benefits
- Builds single-leg power
- Combines leg and hip flexor work
- Improves balance and stability
- Useful for athletic training
- Trains hip drive
- Time-efficient combo move
Dumbbell Step Up with Knee Raise Muscles Worked
- Quadriceps
- Gluteus maximus
- Hip flexors
- Calves
Dumbbell Step Up with Knee Raise Variations & Alternatives
- Step Up
- Bulgarian Split Squat
- High Knee
- Reverse Lunge with Knee Raise
