Video Coming Soon
We're working on adding video demonstrations for this exercise.
Goblet Step-Up
Unilateral lower-body exercise holding a dumbbell or kettlebell at chest level that targets quads and glutes to build strength, balance, and coordination; mimics stair climbing with front-loaded weight for posture challenge.
About Exercise
Equipment
Dumbbells, Kettlebell, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Calves
Popularity Score
7
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing a sturdy box at knee height, holding a dumbbell or kettlebell at chest level with both hands, elbows tucked, core braced, feet shoulder-width apart.
- Place one foot fully on the box center.
- Drive through heel to lift body onto box, keeping torso upright.
- Stand tall on box with both feet.
- Step down controlled with opposite foot.
- Return to start position.
- Alternate legs or complete reps per side.
Coaching Tips
Form Cues
- Drive through heel
- Torso upright
- Knee tracks toes
- Core braced
- Squeeze glutes top
Breathing
Inhale during descent, brace core and exhale during ascent.
Tempo
2-1-2
Range of Motion
Knee of working leg to 90 degrees at top, full hip and knee extension standing on box, controlled descent to full stretch without locking knees.
Safety
Safety Notes
- Use stable box to prevent slipping
- Start with bodyweight if new to unilateral
- Avoid if acute knee pain
- Keep knee aligned with toes
- Warm up joints before
- Consult pro for pre-existing conditions
Spotting
Spotting not required; use stable surface and start light for self-support.
Common Mistakes
- Pushing off trailing leg
- Leaning forward
- Knee caving inward
- Dropping weight uncontrolled
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder flexion for hold
Build Up First
- Master basic step-up
- Good hip hinge
- Single-leg balance competency
Also known as
Kettlebell Step-Up, Dumbbell Goblet Step-Up, Goblet Box Step-Up, Weighted Step-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Goblet Lateral Step-Up
Dumbbells, Plyometric Box
Quads
Goblet Pulse Squat
Dumbbells, Kettlebell
Quads
Goblet Split Squat
Dumbbells, Kettlebell
Quads
Goblet Curtsy Lunge
Dumbbells, Kettlebell
Glutes
Goblet Lateral Lunge
Dumbbells, Kettlebell
Quads
Goblet Cossack Squat
Kettlebell, Dumbbells
Quads
Goblet Reverse Lunge
Dumbbells, Kettlebell
Quads
Goblet Spanish Squat
Bands, Dumbbells
Quads
Dumbbell Goblet March
Dumbbells
Abs, Glutes
Dumbbell Goblet Squat
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
