Dumbbell Step-Up Knee Raise
Build strength & balance! Step-up with dumbbells, then raise your knee for a core challenge. Great for glutes, legs, and stability.
The Dumbbell Step-Up Knee Raise is a compound exercise that mainly works the glutes & hips and core, with help from the quads. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Step-Up Knee Raise Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Dumbbell Step-Up Knee Raise Variations and Alternatives
How to do the Dumbbell Step-Up Knee Raise
Start: Select a pair of dumbbells with an appropriate weight and stand in front of a bench. Make sure the bench height is such that your knee is at a 90-degree angle or less when you step onto it.
Grip: Hold a dumbbell in each hand, arms fully extended at your sides, palms facing your body. Stand up straight with your chest out and shoulders back.
Step Up: Step onto the bench with your right foot, pressing through your heel to lift your body. As you reach the top, contract your right glute.
Knee Raise: As you fully step onto the bench, bring your left knee up to a 90-degree angle at the hip, engaging your core and hip flexors.
Pause & Descend: Pause briefly at the top for balance, then step down with the left foot followed by the right, returning to the starting position.
Repeat: Complete the desired number of repetitions with your right leg, then switch to your left leg.
Maintain Control: Keep control throughout the exercise, keep your back straight and core engaged.
Rest and Repeat: After a set, rest briefly before continuing, or alternate legs as preferred. Use a weight that allows good form.
This exercise is excellent for building lower body strength and balance, while the added knee raise targets the core and hip flexors.
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Dumbbell Step-Up Knee Raise FAQs
What muscles does the Dumbbell Step-Up Knee Raise work?
The Dumbbell Step-Up Knee Raise mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Dumbbell Step-Up Knee Raise?
Exercise bench or dumbbells.
Is the Dumbbell Step-Up Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Step-Up Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Step-Up Knee Raise variations and alternatives?
Similar exercises include the Barbell Lateral Step-Up, Barbell Step-Up, Bodyweight Step-Up Knee Raise Stepbox and Dumbbell Overhead Kneel to Stand.
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