# Step Up (Dumbbell)

> A single-leg step onto a box with a dumbbell in each hand that builds your quads and glutes.

Page: https://fitnessie.app/exercises/dumbbell-step-up/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/step-up-dumbbell/f9e6267e6ee64766.mp4

## 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

- [ACE: Step-up](https://www.acefitness.org/resources/everyone/exercise-library/28/step-up/)
- [Fitness Volt: Dumbbell Step-Up](https://fitnessvolt.com/exercises/dumbbell-step-up/)
- [BarBend: Step-Up](https://barbend.com/step-up/)