Stepping onto an elevated platform with dumbbells to work quads, glutes, and hamstrings.
- +Builds unilateral leg strength
- +Enhances balance and stability
- +Simple equipment setup
- –Requires sturdy bench or box
- –Risk of knee or ankle strain if unstable
- –Limited plyometric benefit
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a bench about knee height; hold dumbbells at your sides, shoulders back
- Stand tall, feet hip-width, core braced, eyes forward
- Place your entire lead foot flat on the bench; knee tracks over toes
- Drive through the front heel to stand tall on the bench; don’t push off the back leg
- Fully extend hips at the top; keep torso upright and level
- Lower the trailing foot slowly under control to the floor
- Repeat all reps on one leg, then switch (or alternate legs)
- Start light; stop if the knee caves inward or the heel lifts