Dumbbell Step Up

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Intermediate
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A unilateral lower body exercise using dumbbells and a box, primarily targeting the glutes and quads. It builds single-leg strength, stability, and control for athletic performance.

About Exercise

Equipment

Dumbbells, Plyometric Box

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Glutes, Quads

Secondary Muscles

Adductors, Calves, Lower Back, Traps

Popularity Score

8

Goals

Strength
Hypertrophy
Stability
Endurance

Training Style

Functional Training
Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Glutes

9/10

Glute Max

Quads

8/10

Vastus Lateralis, Vastus Medialis

Adductors

5/10

Adductor Magnus

Calves

4/10

Soleus

Lower Back

3/10

Erector Spinae

Traps

3/10

Upper Traps

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy strength focus, shorter for conditioning circuits.

How to Perform

Stand upright holding dumbbells at your sides, facing a sturdy box or bench. Place one foot fully flat onto the center of the box, ensuring your knee tracks over your ankle.

  1. Drive through the heel of the elevated foot to stand up fully on the box, extending the hip and knee.
  2. Keep your torso vertical, avoiding excessive forward leaning or using momentum from the back leg.
  3. Briefly bring the trailing foot up to meet the lead foot on top of the box.
  4. Slowly and with control, step back down to the floor with the trailing leg first.
  5. Return the lead foot to the starting position.
  6. Perform all reps on one side before switching, or alternate legs as programmed.

Coaching Tips

Form Cues

  • Drive through the heel.
  • Step up, don't jump.
  • Control the descent.
  • Keep torso vertical.
  • Knee tracks over foot.

Breathing

Inhale as you step down; exhale forcefully as you drive upward to stand on the box, bracing the core.

Tempo

2-0-1

Range of Motion

The movement spans from the floor position until the hip and knee of the working leg are fully extended on top of the box.

Safety

Safety Notes

  • Ensure the box or bench is completely stable and cannot slip.
  • Maintain a moderate load to preserve balance and control.
  • Avoid this exercise if you have acute knee or ankle joint pain.

Spotting

Not recommended; use lighter weights if balance is an issue. Focus on controlling the dumbbells and technique.

Common Mistakes

  • Pushing off forcefully with the foot on the floor.
  • Allowing the knee to cave inward (valgus collapse).
  • Leaning too far forward to use hip momentum.
  • Choosing a box height that is too high.

When to Avoid

  • Acute knee instability or pain.
  • Significant balance deficits.

Flexibility Needed

  • Adequate hip and knee flexion.

Build Up First

  • Competency with bodyweight step-ups.
  • Basic core stability and balance.

Also known as

Box Step Ups, Dumbbell Step-up, Poliquin Step Up, Dumbbell Step Up with Knee Drive

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