Strength · Dumbbell & gym · Intermediate · ~5 min
Dumbbell step-up
Single-leg strength that mimics driving up out of a deep lunge, with load.
▶ Dumbbell Step Ups - Leg Exercise - Bodybuilding.com — Bodybuilding.com (YouTube)
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Prescription3 × 8 reps each side · rest 1:15
EquipmentDumbbell(s), Stable step / bench
ImpactLow
FormatSolo
Starting position
Hold dumbbells at your sides, one foot fully on a stable box or bench.
How to do it
- Drive through the top foot to stand on the box.
- Do not push off the bottom foot.
- Step down slowly.
Technique cues
- Lean slightly forward
- Slow lowering
Common mistakes
- Pushing off the trailing leg
- Box too high
Easier
Bodyweight step-up.
Harder
Higher box or heavier dumbbells.
Safety
- Use a box that cannot tip; clear the area.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.