Dumbbell Step-Up
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Dumbbell, Plyo Box
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Gluteus Medius, Calves
Movement pattern
Unilateral Step-Up
Training goal
Unilateral Strength
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Develop unilateral leg drive and hip extension strength.
How it fits the system. A beginner-level unilateral step-up entry in the Strength section, programmed to develop unilateral strength. Related work in the library: Trap Bar Split Squat and Single-Leg Calf Raise.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Gluteus Medius, Calves
Movement pattern
Unilateral Step-Up
Equipment
Dumbbell, Plyo Box
Difficulty
Beginner
How to Perform
- Set a box at roughly knee height and hold a dumbbell in each hand.
- Place the whole of one foot on the box.
- Drive through that foot to stand tall on the box.
- Avoid pushing off the trailing foot.
- Lower under control back to the floor with the same leg.
- Complete all reps before changing sides.
Coaching Cues
- Keep the working foot flat and the knee tracking the toes.
- Control the way down, do not drop.
- Stand fully tall at the top before descending.
Common Mistakes
- Bouncing off the trailing foot.
- Using a box so high the hip has to hike.
- Letting the knee cave inwards on the drive.
Progressions & Regressions
Progressions
Raise the box, add load, or move to a lateral step-up.
Regressions
Lower box or bodyweight only.
When to Use It
When to use
As an accessory to squats or for building single-leg strength.
When not to use
If the knee cannot be kept in line at the chosen box height.
Programming
3 to 4 sets of 8 to 12 reps per leg.
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