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Dumbbell Step-Up (Low) 5s · no sound

Dumbbell Step-Up (Low)

A single leg step onto a low box while holding a dumbbell in each hand, driven by the top leg.

Primary muscle
Glutes, Quads
Equipment
Dumbbell
Difficulty
Beginner
Movement
Lunge
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How to do it

  1. Hold a dumbbell in each hand with your arms straight at your sides.
  2. Stand facing a low, stable box with your feet hip width apart.
  3. Pull your shoulders down and back and brace your abdominals.
  4. Place one foot flat on the box with the knee tracking over the second toe.
  5. Press through that heel to stand tall on the box and bring the other foot up.
  6. Step back down with the trailing foot first, then the working foot, and repeat.

Common mistakes

  • Pushing off the back foot to get up, which takes the work off the stepping leg.
  • Driving through the toes instead of the heel, which reduces glute involvement.
  • Letting the stepping knee fall inward as you rise, which stresses the joint.
  • Dropping down instead of lowering, which throws away the eccentric half of the rep.

Muscles worked

Primary
GlutesQuads
Secondary
AbsCalvesHamstrings

Same movement, other equipment

Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Forward Lunge Beginner Forward Lunge Glutes Bodyweight Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell

Similar exercises

Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell Dumbbell Goblet Bulgarian Split Squat Intermediate Dumbbell Goblet Bulgarian Split Squat Glutes Dumbbell Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell Dumbbell Goblet Reverse Lunge Beginner Dumbbell Goblet Reverse Lunge Glutes Dumbbell Dumbbell Goblet Split Squat Beginner Dumbbell Goblet Split Squat Glutes Dumbbell

Good to know

What muscles does the Dumbbell Step-Up (Low) work?
Mainly the glutes and quads. It also works the abs, calves and hamstrings.
What equipment do you need for the Dumbbell Step-Up (Low)?
It uses dumbbells. Without it, the Bodyweight Reverse Lunge and the Bulgarian Split Squat train the same muscles the same way.
Is the Dumbbell Step-Up (Low) good for beginners?
GymVim rates it beginner.

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