Dumbbell Step Ups

Also called step-up and step up.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Dumbbells

Level

Intermediate

Type

Compound

How to do it

Setup. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

1. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
2. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
3. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Cues

• Whole foot on the box.
• Drive through the top foot, don't push off the bottom one.
• Stand all the way up.

Common mistakes

• Bouncing off the back leg.
• Box too high for control.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.