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
Common Mistakes
Common mistakes content is coming soon.
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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