Step-UpsMuscle: QuadricepsOther: HamstringsType: Compound
With light dumbells in both hands, step up onto a platform at a height that your shin and upper leg makes a 90 degree angle - no steeper. Keep your head forward and your back straight. Alternate legs every repetition.
Stand directly behind a flat bench at a height that your shin and upper leg makes a 90 degree angle - no steeper. With one foot on the bench, to assume starting position, be sure to keep feet shoulder width apart. As you exhale, step up on the bench and be sure to use your quad muscle to bring your body upward. Be sure that your knee does not extend over your foot as you step on the bench. Once your body is above the bench, lower your body as your inhale and repeat the pattern with the other leg. This exercise can be done by alternating the legs on the bench or doing a set one leg at a time. For added resistance, hold a weight in each hand when performing this exercise.