Dumbbell Step-Up

Stepping onto a box with dumbbells at your sides; unilateral, it works quads, glutes and balance.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbells at your sides, step up driving through the heel on the box
• Step up without pushing off with your bottom leg
• Lower under control

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Pushing off with your bottom leg
• Dropping down as you lower

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Core / abs

Alternatives

• Step-Up
• Bulgarian Split Squat