Dumbbell Lateral Step-Down

Learn how to do Dumbbell Lateral Step-Down with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Quadriceps สะโพกHamstrings DumbbellsBench

Dumbbell Lateral Step-Down is a Dumbbells/Bench exercise that primarily targets the Quadriceps, with secondary activation of the สะโพก, Hamstrings. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..

How to Do Dumbbell Lateral Step-Down

A unilateral lower body movement where you start standing on a bench and step laterally down to the floor while holding dumbbells, focusing on controlled eccentric work for the quadriceps and glutes.


💡 Instructions:


  • Stand sideways on a bench holding a dumbbell in each hand at your sides.

  • Keep your chest up and engage your core.

  • Lower one leg sideways off the bench until it touches the floor.

  • Push through the heel of the foot on the bench to return to the start position.

  • Complete all reps on one side before switching.


⚠️ Common mistakes:


  • Dropping down too fast without control.

  • Letting the knee cave inward.

  • Using momentum instead of muscle engagement.

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Muscles Worked by Dumbbell Lateral Step-Down

Primary Quadriceps
Secondary
สะโพกHamstrings

Equipment

  • Dumbbells
  • Bench

Calories Burned Doing Dumbbell Lateral Step-Down

เครื่องคำนวณแคลอรี่

MET 4
การเผาผลาญโดยประมาณ
140 แคลอรี่

แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)

Quick Facts: Dumbbell Lateral Step-Down

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
สะโพก, Hamstrings
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Dumbbell Lateral Step-Down

What muscles does Dumbbell Lateral Step-Down work?

Dumbbell Lateral Step-Down primarily targets the Quadriceps, with secondary engagement of the สะโพก, Hamstrings.

How do you do Dumbbell Lateral Step-Down correctly?

A unilateral lower body movement where you start standing on a bench and step laterally down to the floor while holding dumbbells, focusing on controlled...

Is Dumbbell Lateral Step-Down good for beginners?

Dumbbell Lateral Step-Down has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Dumbbell Lateral Step-Down?

Dumbbell Lateral Step-Down requires: Dumbbells, Bench.

What are the benefits of Dumbbell Lateral Step-Down?

Dumbbell Lateral Step-Down strengthens the Quadriceps, engages the สะโพก and Hamstrings.

What exercises are similar to Dumbbell Lateral Step-Down?

Similar exercises to Dumbbell Lateral Step-Down include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, บาร์เบลฟรอนต์สควอท.

Is Dumbbell Lateral Step-Down better than Alternating Single-Arm Dumbbell Thruster?

Both Dumbbell Lateral Step-Down and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
บาร์เบลฟรอนต์สควอท
MET 6.5

บาร์เบลฟรอนต์สควอท

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell

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