Bodyweight or dumbbells
Each step loads one leg at a time. The front leg's quadriceps and glutes do the work, while the gluteus medius keeps the pelvis level.
| Muscle | Role | Action |
|---|---|---|
| Quadriceps | Primary | Extends the knee; the rectus femoris also flexes the hip |
| Gluteus maximus | Primary | Extends and laterally rotates the hip |
| Hip adductors | Secondary | Adduct the hip; the adductor magnus also extends it |
| Hamstrings | Secondary | Flex the knee and extend the hip |
| Gluteus medius | Secondary | Abducts the hip, its front fibres rotate it inward, and it keeps the pelvis level |
| Soleus | Secondary | Plantarflexes the ankle |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.