Step Up (Dumbbell)

How to do it

1. Stand facing a stable box about knee height, a dumbbell in each hand at your sides.
2. Place your whole lead foot flat on the box, with your knee over your second toe.
3. Drive through that foot to stand up on the box, bringing the other foot up beside it.
4. Stand tall at the top with your lead hip and knee straight.
5. Step the trailing foot back to the floor first, then lower under control with your lead leg.
6. Repeat with the other leg.

Key cues

• Whole foot on the box
• Knee over your second toe
• Drive through the lead foot
• Stand tall at the top
• Back foot touches down first

Common mistakes

• Using a box that is too high
• Pushing off the back leg instead of the lead leg
• Letting the lead knee cave in
• Leaning back at the top

Muscles worked

Primary

Quads and glutes

Secondary

Adductors, hamstrings and calves

Equipment

Dumbbells and box or bench.

References

1. ACE: Step-up
2. Fitness Volt: Dumbbell Step-Up
3. BarBend: Step-Up