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Dumbbell Lateral Step-Up
Unilateral lateral step-up with dumbbells that targets glutes and quadriceps to build lower body strength, stability, and balance; commonly used to address imbalances and enhance lateral movement.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Calves
Popularity Score
6
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
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand perpendicular to a knee-height box with feet hip-width apart, holding dumbbells at sides. Place lead foot flat on box center.
- Drive through heel of lead foot to extend hip and knee, rising onto box.
- Bring trailing foot up to meet lead foot, keeping hips level.
- Lower trailing foot controlled to ground.
- Step lead foot down slowly to start position.
- Switch sides after reps.
- Keep core engaged and torso upright.
Coaching Tips
Form Cues
- Drive through heel
- Knee tracks over toes
- Hips level
- Core tight
- No torso lean
Breathing
Inhale during descent, exhale as you drive up and brace core throughout.
Tempo
3-0-1
Range of Motion
Lead knee bends to 90 degrees at bottom; fully extend hip and knee at top without locking.
Safety
Safety Notes
- Use stable non-slip box
- Start with lower height
- Avoid if acute knee pain
- Master bodyweight first
Spotting
Spotting not typically needed; use rack safeties if adding barbell for heavy loads.
Common Mistakes
- Pushing off trailing foot
- Knee caving inward
- Rushing descent
- Leaning torso sideways
When to Avoid
- Acute knee injury
- Severe balance issues
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip abduction range
Build Up First
- Basic lunge proficiency
- Single-leg balance control
Also known as
Weighted Side Step-Up, Lateral Box Step-Up, Weighted Lateral Box Step
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