Instructions
Preparation
- Stand with dumbbells grasped to sides facing the side of a bench.
Execution
- Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
Comments
- Keep torso upright during exercise. Forward knee should point same direction as foot throughout movement. Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.
Classification
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Push |
Muscles
- Quadriceps
- Adductor Magnus
- Soleus
- Gastrocnemius (Second Leg)
- Hamstrings
- Gastrocnemius (First Leg)