Dumbbell Step Up
Auto DetectedUnilateral lower body exercise where you step onto a box holding dumbbells to target quads, glutes, and hamstrings; builds strength, balance, and corrects imbalances; scaled by box height and weight.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing a knee-height sturdy box, holding a dumbbell in each hand at your sides with palms facing in. Feet hip-width apart, chest up.
- Place entire foot of working leg on box center, heel flat.
- Drive through heel to lift body up, keeping torso upright.
- Bring trailing foot to meet on top, hips extended.
- Step down controlled with trailing foot first.
- Return working foot to floor.
- Switch legs after reps or alternate.
- Repeat for sets.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toes
- Torso tall
- Core engaged
- No push from back leg
Breathing
Exhale as you drive up onto the box; inhale as you descend.
Tempo
2-0-1
Range of Motion
Knee at 90 degrees or less at top; full step up until standing tall on box; controlled descent to full extension.
Safety
Safety Notes
- Use stable box to prevent tipping
- Avoid if acute knee pain
- Start with lower height for balance
- Full foot contact for stability
- Stop if hip or ankle discomfort
Spotting
Not typically required; ensure box stability and use hand support if needed for beginners.
Common Mistakes
- Pushing off trailing leg
- Leaning forward
- Knee caving inward
- Partial foot on box
- Rushing descent
When to Avoid
- Acute knee injury
- Severe balance issues
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for knee height
Build Up First
- Master bodyweight step up
- Basic lunge form
- Hip hinge competency
Also known as
DB Step Up, Weighted Step Up, Dumbbell Box Step
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