Dumbbell Step Ups

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, HamstringsAbductorsAdductors
Equipment Dumbbell
Emphasis Compound
Type Push

Dumbbell Step Ups Instruction

  • Have a box placed, its height slightly below your knee, near the squat rack.
    • To asses proper box height, place one foot on the box and make sure your thigh is at or just above parallel to the floor.
  • Have a DB in each hand with in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Place one foot on the box, maintaining core and postural integrity.
  • Focus on driving your foot through the box, activating your glutes, quads and hamstrings of the working leg.
  • Stand tall on the box then lower your non-working leg to the starting position.  


  • Don't let the knee track too far forward.
    • Shoulders stay pinned back, not letting DB's roll forward.
  • Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution. 
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