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Quadriceps · Intermediate

Dumbbell Step-Up

Loaded box step-up for unilateral leg strength and controlled ascent and descent.

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Dumbbell Step-Up demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing a stable box with a dumbbell in each hand and your arms at your sides.
  2. 02Place your right foot fully on the box with the knee aligned over the toes.
  3. 03Drive through the right foot to stand on the box while keeping the left foot light.
  4. 04Step the left foot back to the floor, then lower the right foot under control.
  5. 05Complete all repetitions with the right leg leading before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell High Box Step Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Step-UpComparable substituteReverse LungeComparable substituteBulgarian Split Squat

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