About this exercise
A unilateral lower body exercise where you step onto a box or bench holding dumbbells, then drive the opposite knee up to hip height at the top of the movement. Builds single-leg strength, glute activation, and hip stability.
Dumbbell Step-Up with Knee Raise
Step by step instructions, muscle activation and variants for the Dumbbell Step-Up with Knee Raise.
MediumGlutesQuadriceps
How to Perform
- Stand facing a step or box holding a dumbbell in each hand
- Place one foot fully on top of the step
- Drive through the heel of the elevated foot to step up, bringing your body to full standing on the box
- At the top, drive your opposite knee up to hip height
- Pause briefly, then slowly lower the raised leg back to the floor
- Step down with the working leg and repeat all reps on the same side before switching
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesInner thighs
About the Dumbbell Step-Up with Knee Raise
The Dumbbell Step-Up with Knee Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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