Dumbbell Step Up

Stand in front of a box or bench with a dumbbell in each hand. Choose a height that lets the entire foot of your stepping leg sit securely on the surface.

Place one foot on the box and drive hard through it to lift your body. Let the back leg assist with balance only; most of the force should come from the stepping leg.

Control your descent slowly with the same leg. Do not drop off the box; keep the lifted leg working as it lowers you back down.

Feel the front thigh and glute drive strongly, one side at a time. Think of the foot on the box as owning both the start and finish of the rep.

Pushing off the back foot or swaying side to side spreads the work away from the target leg. Lower the box if needed, but first master controlling the movement with one leg.

Exhale as you step up and inhale as you step down. This rhythm keeps the up-and-down movement from becoming too fast.

Start with a box below knee height to learn balance and control. Making the lowering phase slow creates much more tension than simply stepping up.