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Dumbbell Step-Up
Search GoogleDumbbell Step-Up is a beginner step exercise using dumbbells and box. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings, core
- Equipment
- dumbbells, box
- Mechanic
- compound
Setup
- — Prepare the box and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell step-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Place the whole lead foot on the box and rise without pushing off the floor.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the step.
- — Place the whole lead foot on the box and rise without pushing off the floor.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo dumbbell step-up
Regressions
- — Supported or reduced-range dumbbell step-up