Dumbbell Single Leg Step-up on Bench

Dumbbell Single Leg Step-up on Bench: So führst du sie aus

1. 1Stand facing a sturdy, flat bench with a dumbbell held at your side in each hand, arms straight and shoulders back.
2. 2Set your feet hip-width apart and brace your core, keeping your chest up and your gaze forward.
3. 3Place one foot flat on top of the bench, with your knee tracking over your toes.
4. 4Drive through the heel of the planted foot to stand up tall on the bench, keeping the trailing leg relaxed.
5. 5Bring the trailing foot up to balance briefly at the top, keeping your torso upright.
6. 6Lower under control by stepping the trailing foot back down to the floor, taking the weight in the working leg.
7. 7Complete all reps on one side, then switch and repeat with the other leg leading.
8. 8Set the dumbbells down safely when the set is finished.

Technik-Tipps

• Push through the heel of the foot on the bench rather than the toes to keep the work in the thigh and drive up smoothly.
• Keep your torso tall and avoid leaning forward to cheat the rep up with momentum.
• Use a bench height that lets your foot sit flat without your knee rising above your hip at the start.
• Choose a stable, non-slip bench and a weight you can control through the full lower; practice the movement without dumbbells first if balance is shaky.

Häufige Fehler

• Pushing off the floor with the trailing leg, which lets that leg do the work and reduces the load on the working thigh.
• Letting the front knee cave inward, which stresses the joint and wastes drive that should go straight up.
• Dropping back down to the floor instead of lowering under control, which removes tension and risks a missed landing.
• Using a bench so high that the knee sits above the hip, which strains the joint and forces you to lean and momentum-cheat the rep.

Häufig gestellte Fragen