Dumbbell Step-Up
Auto DetectedUnilateral leg exercise performed by stepping onto a box with dumbbells to target the quads and glutes. Builds lower body strength and stability; commonly scaled via box height.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
8
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
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing a sturdy box or bench holding dumbbells at your sides. Place one foot entirely on the box with the knee tracking over the toes.
- Drive through the heel of the elevated foot to extend the hip and knee.
- Lift your body until the working leg is fully straight, bringing the trailing foot to the box.
- Pause briefly at the top with hips extended.
- Lower the trailing foot back to the floor under control.
- Repeat for the desired reps before switching legs.
Coaching Tips
Form Cues
- Drive through heel
- Chest up
- Control the descent
- Don't push off back leg
- Knee over toes
Breathing
Exhale as you drive up onto the box; inhale as you lower yourself down.
Tempo
2-0-1
Range of Motion
Full knee and hip extension at the top; knee flexed approximately 90 degrees at the bottom.
Safety
Safety Notes
- Ensure box is stable and non-slip
- Start with a lower box if balance is poor
- Keep torso upright to protect lower back
Spotting
Stand behind the lifter to assist at the hips if balance is lost, or ensure clear space if they need to bail.
Common Mistakes
- Pushing off trailing leg
- Knee caving inward
- Heel hanging off box
- Using momentum
- Leaning too far forward
When to Avoid
- Acute knee injury
- Severe balance issues
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for knee height
Build Up First
- Master bodyweight step up
- Basic lunge form
- Hip hinge competency
Also known as
DB Step Up, Weighted Step Up, Dumbbell Box Step, Single Leg Step Up
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