Dumbbell step up

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 set up

Place one foot on a bench with a height that allows the front knee to be at a 90 degree angle.

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movement

Step up on the bench with the trailing leg by using most of the elevated leg to do the work.

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step down

At the bottom of the movement, angle the torso slightly forward over the front leg to keep the stress on the glute and hamstring and off of the front knee.