Dumbbell Step-up
Builds your quads and glutes while improving single leg strength. It helps with stairs, everyday movement, and stronger squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the step with the dumbbells at your sides and brace your core.
- 02
Place your entire foot on the step and keep your hip and knee aligned with your toes.
- 03
Drive through the heel of the foot on the step to lift yourself up until you're standing on the step, without pushing off with your back leg.
- 04
Lower yourself back down under control, leading with the same leg, and keep your knee movement controlled throughout the entire rep.
- 05
Switch legs and repeat for the desired number of reps on both sides.
Beginner's guide
§ 03 · GuideBuilds your quads and glutes while improving single leg strength. It helps with stairs, everyday movement, and stronger squats.
You should feel it in the quad and glute of the leg on the box. It should not be driven by your lower back or the trailing leg.
A common mistake is pushing off too much with the back leg. Drive through the heel of the front leg and lower yourself under control.
How to get started at the gym
§ 04 · SisuLiftDumbbell Step-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsChoose a step height that allows your thigh to be approximately parallel to the floor at the top, and avoid rotating your hips. Keep the dumbbells steady at your sides and lower yourself slowly.
A great exercise for the quadriceps and glutes that also improves single-leg strength and balance.
More exercises: Quadriceps
§ 06 · Same muscles
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