CompoundDumbbell
Dumbbell Step Up
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps per leg (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
📋How to Perform
- Stand in front of a sturdy bench or box (approximately knee height), holding a dumbbell in each hand at your sides with arms hanging straight down
- Place your entire right foot firmly and flat on top of the bench, ensuring your heel is not hanging off the edge
- Maintain an upright posture with your chest up, shoulders back, and core engaged to maintain balance throughout
- Take a deep breath, then push powerfully through your right heel to step up onto the bench, focusing on your front leg doing all the work
- Drive yourself up until you are standing tall on the bench with both feet together and your working leg fully extended
- Stand completely upright on the bench for a brief moment to ensure full hip and knee extension
- With control, step back down to the floor leading with your left foot (the leg that stepped up second), taking 2-3 seconds
- Either alternate legs with each repetition or complete all repetitions on one leg before switching to maximize muscle engagement
💡Coaching Cues
- ✓
Drive through your heel to power the step up
- ✓
Keep your torso upright throughout the movement
- ✓
Step down slowly with full control
- ✓
Fully extend your hip and knee at the top
- ✓
Maintain your balance on the working leg
- ✓
Make the working leg do all the effort
⚠️Common Mistakes
- ✗
Pushing off with the trailing leg instead of the working leg
- ✗
