Step-ups onto a platform with dumbbells

It is performed with a barbell and dumbbells. Ideally, the height of the step should be such that the knee is slightly above the hip joint (like in deep squats).

Nuances and mistakes

1. There are two main variants of stepping up. Full steps: when the second leg is also placed on the bench. And partial steps: when the second leg remains in the air. With full stepping up, the fatigue of the working muscles is lower. When we place the second leg on the bench, we partially unload the working leg. However, you can use heavier dumbbells. In partial stepping up, all the load is constantly focused only on the working leg. Therefore, fatigue is higher.

2. Whichever variant you choose, you should step with one leg first, and then the other. Do not alternate them. Otherwise, you will not effectively load the muscles.

3. This exercise can also be performed with a barbell on the shoulders. Stability is less, but you can lift a heavier weight.

4. If the dumbbell weight is large, you can use straps. This exercise is very suitable for women and for home conditions.

5. It is advisable to choose the height of the platform so that when you descend, your knee is slightly above the hip joint. This means the angle in the knee should be acute.