Dumbbell Step-Up

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Trapezius
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells
• Plyo Box or Flat Bench

Technique

1. Hold a dumbbell in each hand and stand facing a sturdy box or bench about knee height.
2. Place your whole foot on the box.
3. Push through that heel to stand up on the box, bringing the other foot beside it.
4. Step down slowly with the trailing leg and repeat.

Cues

• The leg on the box does the work.
• Stay tall with the dumbbells hanging still at your sides.
• Make sure the box cannot slide or tip.

Common mistakes

• Pushing off the floor with the back foot.
• Letting the knee on the box cave in.
• Dropping down quickly instead of stepping down under control.
• Leaning far forward over the box.

Variations

• Alternating Dumbbell Step-Up

Alternatives

• Barbell Step-Up
• Walking Lunge
• Bulgarian Split Squat