Step onto an object alternately ► step up

Individual work

Stand upright in front of the (flat) bench, first with one leg, then with the other, climb onto the bench and back down to the starting position (stair climbing). Change starting position/leg after each exercise or after a few repetitions.

Starting position:
- From an upright, shoulder-width stance, position one foot on the bench
- Hold the weight in your hands on one or both sides or place it on your shoulders
- Tense your abdominal and gluteal muscles

Finishing position:
- Stand upright on the bench
- Keep your back straight

Attention:
Keep your upper body upright, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Variant:
Alternate with the left/right foot first (more demanding in terms of coordination).

1-2 dumbbell(s)/kettlebell(s) or 1 barbell