Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Step-Up With Knee Raise
4 steps Updated 29/08/2026
Dumbbell Step-Up With Knee Raise is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Begin by standing in front of a bench with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Place your right foot on the bench, ensuring your entire foot is firmly planted. Push through your right heel to lift your body onto the bench, simultaneously lifting your left knee up towards your chest.
- Lower your left leg back down to the floor, followed by your right leg, returning to the starting position.
- Repeat the movement for the desired number of repetitions, then switch to the other leg.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Dumbbell Step-Up With Knee Raise
Add it to your program
Build a program