Step Up From Ground
This leg exercise mainly works your quads, hamstrings and glutes, with help from your adductors and calves. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Step Up From Ground
Begin in a standing position, holding a dumbbell in each hand by your sides. Slowly lower one knee to the ground followed by the other, coming to a kneeling position. Ensure your core is engaged and your chest remains upright. To return to standing, press through the heel of one foot, bringing it forward and standing up. Alternate the leading leg with each repetition.
Common mistakes
Using momentum to stand up rather than a controlled, muscular effort. Not engaging the core, which can lead to imbalance or a forward lean. Allowing the feet or knees to splay outward or inward.
Breathing
Inhale as you lower down to a kneeling position. Exhale as you press through your heel and return to a standing position.
Muscles worked
Primary Muscles
Quads, Hamstrings, Glutes
Secondary Muscles
Adductors, Calves
Tertiary Muscles
Core
