Dumbbell Step Down
The Dumbbell Step Down primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a dumbbell compound exercise at intermediate difficulty.
A dumbbell compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Hold dumbbells in each hand down to sides and stand with one foot on bench. Position foot on bench to side, forward of straight knee. Execution: Stand on bench by straightening leg and pushing body upward. Step down returning foot off of bench to floor and repeat. Continue with opposite position. Comments: Keep torso upright during exercise. Knee of exercised leg should point same direction as foot. Exercise can also be performed by placing traveling foot onto and off of bench next to foot of exercised leg. Seealternative form.
Alternative Exercises
Get this data via the REST API or MCP Server.