Exercise description of the dumbbell step up.  Learn about the dumbbell step up with video and pictures.  Also learn how the dumbbell step up can improve your sports performance.

Primary muscles worked:  Quads, Glutes

Synergist Muscles:  Hamstrings, Forearms

Mechanics:  Compound

Equipment:  Dumbbells and 12 to 24 inch step or bench in that height range

How to perform the exercise:  To perform the dumbbell step up, as athlete should grab a pair of dumbbells with an overhand grip and then bring the dumbbells to the side of the body so that the palms face towards the athlete's body. The athlete should be standing tall in front of the the bench or step with body in proper alignment. Next, the athlete will place one foot on the elevated step or box, keeping the foot flat on the step. Also, the athlete's knee should be positioned directly over their heel. The knee should not extend past the toes during this lift. Once the athlete has their foot firmly in place, he/she will push through their upper foot trying to bring the elevated leg to full extension. This movement will require the athlete to utilize strength in the elevated leg's quad and glute. During this movement, the athlete will be able to place their other foot firmly on the box. Once the athlete is stable on the box, the athlete will descend back towards the floor by stepping back with the previously elevated foot and slowly lowering it back to the floor. Once this foot is on the floor, the athlete may repeat the exercise with the opposite leg.

Spotting the exercise:  The spotter for the dumbbell stepup should stand behind the athlete with their hands located near the athlete's hips but not touching. If the athlete begins to lose balance, the spotter may support the athlete's hips keeping them balanced. The spotter should also be visually aware of the athlete's knee position during the lift, making sure the athlete's knees do not extend beyond the toes.

Sport specific application:  Dumbbell stepups are a great way to develop single leg explosive power. This type of strength is often needed in sports that require jumping. Sports such as baseball, football, soccer, and volleyball just to name a few all require at some point single leg jumping ability. The dumbbell step ups will increase coordination and power in the legs helping the athlete jump to new heights.