Dumbbell

step-up

Stepping up onto a box is a multi-joint functional movement that develops strength in the lower body and challenges core stability and balance. It translates to more efficient movement in sport and daily life. The higher the box, the harder it is.

Exercise profile

Equipment

dumbbells, box

Primary muscle groups

Quads, glutes

Secondary muscle groups

Hamstrings, hips, calves, core

1 Stand behind a box or flat bench with your feet shoulder-width apart. Hold a dumbbell in each hand, and let your arms hang at your sides.

2 Bend your right knee and place your right foot fully on the box. Keep your left leg firmly planted on the floor.

3 Push through your right heel to fully straighten your right leg and stand up. Place your left foot on the box, but do not use your left leg to push off the floor.

4 Carefully bend your right knee and place your left foot back on the floor to step down. Follow with your right foot to return to the starting position. That is one rep. Repeat the exercise with this leg for the number of reps given in your workout.

5 Perform the exercise with your left leg. That is another rep. Repeat with this leg for the number of reps given in your workout.

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Easier variation

Bodyweight step-up

Perform the exercise as described, but without dumbbells. Let your arms hang at your sides.