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Weighted Single-Arm Step-Up
Unilateral lower body exercise with a dumbbell and box that targets quads, glutes, and hamstrings to build strength, balance, and address imbalances; enhances core stability through single-arm loading.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Calves, Adductors
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Soleus
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand in front of a sturdy box or bench holding a dumbbell in one hand at your side, feet shoulder-width apart, chest up and core engaged.
- Place your entire working foot flat on the box, knee aligned with toes.
- Drive through your heel to lift your body onto the box using the working leg.
- Bring the trailing foot up to meet the working foot, standing tall.
- Lower the trailing foot to the ground with control.
- Step down the working foot to return to start.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive through heel
- Keep knee over toes
- Stay upright torso
- Core tight
- No push from back leg
Breathing
Inhale as you lower, exhale as you drive up; brace core throughout.
Tempo
2-0-2
Range of Motion
From full foot on ground to hips fully extended atop the box with knee straight.
Safety
Safety Notes
- Select box height allowing 90-degree knee angle at start
- Avoid if acute knee or back pain
- Ensure box is stable and non-slip
- Warm up hips and ankles
- Stop if balance compromised
Spotting
Spotter can assist by holding waist if heavy; otherwise self-supported with safeties.
Common Mistakes
- Knee caving inward
- Leaning forward excessively
- Pushing off trailing leg
- Heel lifting off box
- Using momentum on descent
When to Avoid
- Acute knee injuries
- Lower back issues
- Balance impairments
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic step-up
- Hip hinge proficiency
- Single-leg balance control
Also known as
Single-Arm Dumbbell Step-Up, One-Arm Step-Up, Contralateral Step-Up
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