Single-Leg High Front Rack Step-Up

Setup

• Stand facing a sturdy exercise bench comfortably.

• Hold a single dumbbell in one hand, resting it on your shoulder in a front rack position.

• Keep the opposite arm extended straight out to the side for balance.

Movement

• Step Up: Place one foot firmly onto the bench. Initiate the movement by driving through the heel of that foot, focusing on engaging your quadriceps and glutes.

• Ascent: Rise up, bringing your trailing leg to meet the leading leg on the bench or simply hovering it once you reach the top of the bench. Ensure your torso remains upright throughout this phase.

• Descent: With controlled movement, slowly lower yourself back to the starting position by bending the knee of the working leg. Keep a steady pace until your trailing foot touches the ground.

Form Tips

• Maintain Balance: Use your free arm to help stabilize yourself.

• Controlled Movement: The descent is just as important as the ascent—do not drop quickly.

• Core Engagement: Keep your core tight to prevent leaning to one side due to the offset weight.