top of page
Intensity: Vigorous
Plane of Motion: Sagittal 
Equipment: None 
Target Muscle: Quadriceps 
Bench Steps Up
  • Using Dumbbells or Bodyweight


  • If using dumbbells keep the dumbbells by your side in a stable position 


  • Place a bench or platform at a 90-degree angle for the knee


  • Carefully place your foot on top and push upward dragging the other leg on to the bench to a regular standing position 


  • While coming down slowly, keeping heels directly on the bench or platform and repeat


  • Push upward squeezing your glutes and pushing your knees outward(externally rotating your hips) 

Before                           After 

bottom of page