Strength Training · Bodybuilding
Dumbbell Step-Up
The dumbbell step-up is a weighted climb onto a box that trains your thighs and glutes, with each leg taking a turn doing most of the work.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing the box with a dumbbell hanging at each side.
- Place your whole lead foot on the box.
- Press through your elevated foot to lift your body until your lead leg is straight.
- Lightly place your trailing foot beside your lead foot on the box.
- Lower your trailing foot back to the floor.
- Return your lead foot to the floor to finish the repetition.
Form cues
- Keep your knee over your middle toes.
- Keep your hips level.
- Exhale as you rise.
Common mistakes
- Pushing off the floorLet the elevated leg lift you rather than springing upward from your trailing foot.
- Swinging the dumbbellsKeep your arms quiet so the weights stay close to your sides.
- Dropping off the boxBend your supporting knee gradually to control the descent until your trailing foot lands softly.
Safety
A missed step or loss of balance can cause a fall, especially while holding weights. Excessive load or box height can make it harder to control your knee and hip position.
- Use a stable, nonslip box that will not tip or slide.
- Choose a height that keeps your elevated knee at or below hip level.
- Keep the landing area clear of weights and other obstacles.
- End the set if your balance or grip becomes unreliable.
If stepping up causes knee, hip, or ankle pain, try an unloaded version on a lower step or seek advice from a physiotherapist before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Start with your weaker leg and match its repetitions on the other side.