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.
Dumbbells, Plyometric Box
3/5 • Intermediate
Glutes, Quads
Adductors, Calves, Lower Back, Traps
8
No
No
No
Small
Low
Glute Max
Vastus Lateralis, Vastus Medialis
Adductor Magnus
Soleus
Erector Spinae
Upper Traps
8-15 reps
60-120 seconds • Rest longer for heavy strength focus, shorter for conditioning circuits.
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.
Inhale as you step down; exhale forcefully as you drive upward to stand on the box, bracing the core.
2-0-1
The movement spans from the floor position until the hip and knee of the working leg are fully extended on top of the box.
Not recommended; use lighter weights if balance is an issue. Focus on controlling the dumbbells and technique.
Box Step Ups, Dumbbell Step-up, Poliquin Step Up, Dumbbell Step Up with Knee Drive
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Dumbbells, Plyometric Box
Glutes
Body Weight, Plyometric Box
Quads
Barbell, Plyometric Box
Quads
Dumbbells
Quads
Dumbbells
Glutes
Dumbbells, Body Weight
Glutes
Dumbbells
Quads
Dumbbells, Body Weight
Quads
Dumbbells, Body Weight
Glutes
Dumbbells
Quads
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