Grab a pair of dumbbells and let them hang at your sides. Stand facing the side of a flat bench, then step up and place your right foot on the bench. Pull your body up onto the bench until both feet are flat—the Step Up. Step back down with your left leg and return to standing position. Step up with your left foot and repeat, alternating legs as you go.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.