← EXERCISE LIBRARYStrength
Dumbbell Step-Up
A loaded single-leg step onto a box that trains the exact pattern used on stairs and hills. Best in controlled sets of 8-10 per side rather than as a speed drill.
- 01Set a box at a height that puts the thigh roughly parallel when the foot is on top.
- 02Hold a dumbbell in each hand at the sides.
- 03Place the whole working foot on the box with the heel down.
- 04Push through that heel to stand up on the box without pressing off the floor.
- 05Lower under control to the floor with the same leg and reset before the next rep.
- 01Whole foot on the box, heel included.
- 02No push from the bottom leg.
- 03Lower slowly, do not drop.
- 01Bouncing off the trailing toe — the lift becomes a hop and the working leg gets almost nothing.
- 02Box set too high — the hip has to hike and the trunk lurches forward to make the rep.
- 03Dropping off the box on the way down — you throw away half the work the exercise offers.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.