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Knee · Strengthening

Lateral step-up with dumbbells

Lateral step-up with dumbbells, 3 sets, 10 repetitions per leg

Illustration of the Lateral step-up with dumbbells exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Hold a dumbbell in each hand, arms along the sides of the body. Place one foot on a step or stable support on the side, then push off with that leg to stand on the step. Slowly lower back down while controlling the movement, then repeat with the other leg.

Tips: Keep your back straight and gaze forward. Contract the thigh muscles when ascending and avoid tilting the body to the side.

Progression: Increase the weight of the dumbbells or the height of the step when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Step or bench, Dumbbells
Starting position
Standing, holding dumbbells, feet on the ground
Clinical goal
Muscle strengthening of the knee
Also known as
lateral weighted step-up, side step-up with dumbbells, step-up on support with weights

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.