Dumbbell Bench Step Ups

Exercise Tips

  • Keep your body straight as you step
  • Increase the distance of the bench to maximize the amount your gluteals work

Dumbbell Bench Step Ups

This exercise targets your glutes and provides a moderate to high cardio benefit. It also works your quads, calves and inner thighs.

Muscle Group

Gluteals, Quadriceps, Calves, Inner Thighs


1 Day a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit

Moderate to High

Muscle Group: Gluteals, Quadriceps, Calves, Inner Thighs

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Glutes

Starting Position: Stand facing the long side of a flat bench, about a foot away from it. Hold a dumbbell in each hand with an overhand grip, arms hanging straight down by your sides.

  1. 1 Step up onto the bench with one leg, then follow with the opposite leg so that you are standing straight on top of the bench. Keep your arms straight down by your sides.
  2. 2 Step backwards off the bench with the first leg you stepped with.
  3. 3 Step down with the other leg.
  4. 4 Repeat, starting with a different leg each time.

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