Dumbbell Stepups

Dumbbell Stepups Basics

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 Dumbbell Stepups

• To perform the dumbbell step up, grab a pair of dumbbells with an overhand grip and then bring the dumbbells to the side of your body so that your palms face towards your body.
• You should be standing tall in front of the the bench or step with body in proper alignment.
• Next, place one foot on the elevated step or box, keeping your foot flat on the step.
• Once you have your foot firmly in place, push through the foot on the box and extend at your knee. This will move the rest of your body towards to top of the box. This movement will require you to utilize strength in your elevated leg's quad and glute.
• During this movement, you will be able to place your other foot firmly on the box.
• Once both feet are on the box are you are stable, you will descend back towards the floor by stepping back with the foot you pressed up with and slowly lowering it back to the floor.
• After this foot is on the floor, you may repeat the exercise with the opposite leg.

Dumbbell Stepup Tips

• Your knee should not extend past your toes during this lift.
• It is also highly advised that you utilize a spotter during this lift to ensure you do not fall during the lift.

Dumbbell Stepups and Sports 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.