Single Leg Dumbbell Step-Up (Floating, No Touch)

Learn how to do Single Leg Dumbbell Step-Up (Floating, No Touch) with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 6 Quadriceps GlutesHamstringsCalves DumbbellsBench

Single Leg Dumbbell Step-Up (Floating, No Touch) is a Dumbbells/Bench exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Single Leg Dumbbell Step-Up (Floating, No Touch)

A unilateral step-up variation where the working foot stays on the bench, and the non-working foot never touches the surface during the set, demanding balance and constant tension.

Instructions:

Hold a dumbbell in each hand at your sides.
Place one foot firmly on the bench, this is your working leg.
Keep the other leg floating, without letting it rest on the bench at any time.
Push through the heel of the working leg to extend the hip and knee, lifting your body up.
Maintain balance and control, then lower yourself until the non-working foot lightly taps the floor.
Repeat all reps on one side before switching.

Common mistakes:

Letting the non-working foot touch or rest on the bench.
Using momentum instead of controlled movement.
Leaning the torso excessively forward.
Pushing off too much from the back leg.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleCalves

EquipmentDumbbells

EquipmentFlat Bench

Your weight

Duration

min

Estimated burn

210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Single Leg Dumbbell Step-Up (Floating, No Touch)

Type: Dumbbells exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings, Calves
MET value: 6
Calories (30 min, 70 kg): ≈ 210 cal
Video quality: 4K with male and female demonstrations

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FAQ: Single Leg Dumbbell Step-Up (Floating, No Touch)

What muscles does Single Leg Dumbbell Step-Up (Floating, No Touch) work?

Single Leg Dumbbell Step-Up (Floating, No Touch) primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.

How do you do Single Leg Dumbbell Step-Up (Floating, No Touch) correctly?

A unilateral step-up variation where the working foot stays on the bench, and the non-working foot never touches the surface during the set, demanding...

Is Single Leg Dumbbell Step-Up (Floating, No Touch) good for beginners?

Single Leg Dumbbell Step-Up (Floating, No Touch) has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Single Leg Dumbbell Step-Up (Floating, No Touch)?

Single Leg Dumbbell Step-Up (Floating, No Touch) requires: Dumbbells, Bench.

What are the benefits of Single Leg Dumbbell Step-Up (Floating, No Touch)?

Single Leg Dumbbell Step-Up (Floating, No Touch) strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Single Leg Dumbbell Step-Up (Floating, No Touch)?

Similar exercises to Single Leg Dumbbell Step-Up (Floating, No Touch) include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Single Leg Dumbbell Step-Up (Floating, No Touch) better than Alternating Single-Arm Dumbbell Thruster?

Both Single Leg Dumbbell Step-Up (Floating, No Touch) and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Single Leg Dumbbell Step-Up (Floating, No Touch) uses Dumbbells, Bench, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.