A compound exercise that primarily targets the quadriceps and glutes, but also works the hamstrings and core.
- +Works the glutes, quads, and hamstrings
- +Can be done anywhere with dumbbells
- +Helps improve balance and coordination
- –Incorrect form can lead to knee strain
- –Not suitable for people with knee issues
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall holding dumbbells at your sides, shoulders down, core braced
- Step forward about a stride length, feet hip-width apart for balance
- Lower until both knees bend ~90°, front shin vertical, back knee under hip
- Keep torso upright, chest up, eyes forward; don’t lean or twist
- Drive through the front heel to stand and bring feet together
- Alternate legs each rep (or complete all reps on one side, then switch)
- Keep knees tracking over toes; avoid caving in or stepping too narrow/long
- Breathe in as you step/lower, breathe out as you push back up