Dumbbell Step Up
Dumbbells held at the sides in each hand.
- Level
- Intermediate
- Equipment
- Dumbbell, Plyo Box
- Movement
- Step up · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings
How to do it
- Stand tall holding a dumbbell in each hand at your sides.
- Place one foot firmly on an elevated platform or box.
- Drive through the heel of the working leg to lift your body up.
- Extend the hip and knee until the working leg is fully straight.
- Lower the trailing leg back to the floor with control.
- Return the working foot to the ground to reset.
Common mistakes
- Pushing off the ground with the trailing leg.
- Letting the working knee cave inward during ascent.
- Leaning the torso too far forward.
- Dropping down too quickly instead of controlling the descent.
Safety
Ensure the platform is stable and will not slip during use.
Select a box height that allows your knee to stay below hip level.
Tips
- Keep your torso upright and core braced throughout the movement.
- Focus on driving through the heel, not the toes.
- Avoid pushing off the ground with your trailing foot.
Details
- Base movement
- Step up
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Body position
- Standing
- What is raised
- On a box / step
