A single-leg step onto a raised platform while holding dumbbells that primarily strengthens the quadriceps through a controlled vertical drive.
How to do the Step Up (Dumbbell)#
- Stand facing a sturdy bench or box with a dumbbell in each hand at your sides.
- Place one foot fully on the platform and keep your chest upright and core engaged.
- Drive through the heel of the elevated foot to extend the knee and stand up tall on the platform.
- Lower yourself back down slowly to the start position, maintaining control throughout the descent.
- Complete the set on one leg, then switch legs and repeat for the same number of reps.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Calves, Adductors
Common mistakes#
- Relying on the rear foot to push you up instead of the leading leg.
- Leaning your torso forward instead of keeping an upright posture.
- Using a hop or momentum rather than a controlled step-up.
