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Weighted Step-Up

Primary target: Gluteus Maximus (臀大肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Dumbbells + sturdy box/platform

Sets & Reps

3 sets × 8-12 reps per side · rest 90 s

How to do it

Whole foot planted on the box; the top leg alone drives to a full stand (no pushing off the trailing leg); lower slowly under control; box height about knee level.

Common mistakes

Pushing off the back leg, excessive forward lean on the way up, free-falling back down

Muscles Worked

Other Exercises for the Same Muscle

Barbell Hip Thrust · Barbell Back Squat · Deadlift · Romanian Deadlift · Bulgarian Split Squat · Cable Glute Kickback