Exercise guide
Dumbbell Step Ups
Dumbbell Step-Ups train one leg at a time using a raised platform. The quadriceps and glutes lift the body while the hamstrings and calves assist with balance and control. One dumbbell remains at each side throughout the set.
Training context
What is the Dumbbell Step-Up?
The working foot stays on the platform while the body rises and lowers. The trailing leg may join the platform briefly, but it should not provide a strong push from the floor.
Platform height determines difficulty. A box that is too high can cause the hips to twist or the athlete to push heavily from the lower foot.
Technique overview
Drive through the foot on the platform
Place the entire working foot securely on the platform. Push through that leg to stand while keeping the knee aligned and the torso controlled. Step down deliberately with the opposite foot. Complete the set before switching which leg leads.
Treat this as an overview and use a range, pace, and setup you can control.