Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Goblet Lateral Step-Up
Unilateral lower body exercise stepping sideways onto a box while holding a dumbbell in goblet position, targeting quads and glutes to build strength, balance, and address leg imbalances.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Obliques, Calves, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Obliques
5/10External Obliques
Calves
4/10Gastrocnemius
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand sideways to a sturdy knee-height box holding a dumbbell vertically at chest with both hands, feet hip-width apart.
- Place foot closest to box fully on center of surface.
- Brace core, push through heel and mid-foot to lift body up.
- Stand upright on box, bring trailing foot up to meet.
- Lower trailing foot to ground with control.
- Step working foot down from box.
- Repeat reps on one side before switching.
Coaching Tips
Form Cues
- Drive through elevated heel
- Keep torso upright
- Knee tracks over toes
- Minimize ground foot push
- Core tight, no lean
Breathing
Inhale during descent, exhale as you drive up and brace core throughout.
Tempo
2-0-1
Range of Motion
Step up until hips and knees fully extend at top; lower until trailing foot touches ground without full squat depth.
Safety
Safety Notes
- Use box height allowing full control without knee strain
- Secure entire foot to avoid slip
- Start light to check imbalances
- Avoid if acute knee or hip pain present
Spotting
Spotter not required; use hand support on wall for beginners if balance challenged.
Common Mistakes
- Leaning forward excessively
- Pushing off ground foot too much
- Partial foot on box
- Bouncing on descent
- Knee caving inward
When to Avoid
- Acute knee injury
- Hip instability
- Severe balance issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
Build Up First
- Master basic step-up
- Proficient hip hinge
- Core bracing competency
Also known as
Goblet Side Step-Up, Lateral Goblet Step-Up, Sideways Goblet Step-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Goblet Step-Up
Dumbbells, Kettlebell
Quads
Dumbbell Lateral Step-Up
Dumbbells, Plyometric Box
Quads
Goblet Lateral Lunge
Dumbbells, Kettlebell
Quads
Dumbbell Goblet March
Dumbbells
Abs, Glutes
Dumbbell Goblet Squat
Dumbbells
Quads
Dumbbell Step Up
Dumbbells, Plyometric Box
Quads
Barbell Lateral Step-Up
Barbell, Plyometric Box
Quads
Dumbbell Box Goblet Squat
Dumbbells, Plyometric Box
Quads
Dumbbell Step-Up with Curl
Dumbbells, Plyometric Box
Quads
Dumbbell Lateral Lunge
Dumbbells
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
