At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Lunge |
| Primary muscle | Quads |
| Also works | Glutes, Glute Med, Hamstrings |
The movement, step by step.
- Stand facing a stable step or box with dumbbells at your sides; start with a low platform.
- Place the entire working foot on top and shift your weight over it before pushing.
- Drive through the elevated foot to stand on the platform, bringing the trailing foot up lightly.
- Lower the trailing foot to the floor slowly, controlling the descent with the elevated leg. Complete the set and switch sides.
Technique cues
- Keep the whole top foot on the platform.
- Make the lower foot a light passenger.
- Lower at least as carefully as you rise.
Common mistakes
- Using a box so high that the pelvis tucks and the back rounds.
- Bouncing off the floor with the trailing leg.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to Perform a Dumbbell Step Up — Human Kinetics.
- How to do a Step-Up to Balance Sagital — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Dumbbell - Step-Up, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.