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BeginnerLegsDumbbellCompound

Dumbbell Step-Up

A unilateral exercise that develops leg strength, stability, and balance. Step up onto an elevated platform while holding dumbbells for added resistance.

Dumbbell Step-Up demonstration

Visual demonstration — Dumbbell Step-Up

Muscles Worked

Quadriceps (Primary)GlutesHamstrings

Step-by-Step Instructions

  1. 1Stand facing a sturdy bench or box, holding a dumbbell in each hand.
  2. 2Place one foot fully on top of the bench.
  3. 3Press through your front leg to lift your body up, bringing your trailing foot up.
  4. 4Step down with the same leg and repeat, then switch sides.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Drive through your heel, not your toes.
  • Keep your torso upright.
  • Avoid pushing off excessively with the trailing leg.

Common Mistakes to Avoid

  • Using momentum instead of muscle.
  • Letting knee cave inward.
  • Not placing whole foot on bench.

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