Dumbbell Step-Up
The dumbbell step-up isolates each leg and builds single-leg quad strength using a simple stepping pattern. Hold dumbbells at your sides, place one foot on a box, and drive up through that leg without pushing off with the trailing foot.
How to Perform
Choose a box height where your thigh is parallel to the floor when your foot is on it.
Place your full foot on the box and lean your torso slightly forward over it.
Drive through the heel of the working leg — do not push off with the back foot.
Control the descent slowly, tapping the back foot on the ground before the next rep.
Common Mistakes to Avoid
Using the back leg to push off the floor, which defeats the single-leg purpose.
Choosing a box that is too high, forcing a forward lean and lower-back strain.
Rushing the descent and dropping down instead of controlling the eccentric.
Muscle Activation
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