Скачать или смотреть Dumbbell Step Up - Glute Focused

1. Start by standing in front of a flat bench placed near a wall or pole, facing the bench. Hold a dumbbell in one hand and place your free hand on a pole/wall for support.
2. Hinge your torso slightly at the hips and step up onto the bench with one foot, with your back leg following but not landing on the bench. The aim is to avoid pushing off your back foot, rather to “pull” your back leg up using your lead foot. Tip: Make sure your back is straight and chest is out while performing this exercise.
3. Slowly lower yourself under tension until the back leg reaches the ground again. This is one repetition.
4. Repeat for the recommended amount of repetitions using one side at a time.
Switch legs and repeat the movement.

Tip: Start each set with your weaker leg or alternate your starting leg.