Step up with dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 32

Average per rep (lbs)*: 71

Weight counts twice!

Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.

Exercise ID: 00382

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Choose the Right Height: The platform height should be challenging yet manageable. Ideally, it should be around knee height. If you’re a beginner, opt for a lower step and gradually increase the height as you become more comfortable.
Maintain Proper Form: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or letting your lower back curve excessively.
Mind Your Foot Placement: Place your entire foot on the bench or platform to ensure stability. Avoid pushing off the toe or the edge of your foot.
Drive Through Your Heel: When stepping up, focus on driving through the heel of your lead foot. This engages your glutes and hamstrings more effectively.
Control Your Descent: Lower yourself back to the starting position in a slow and controlled manner. Avoid dropping down quickly to prevent unnecessary strain on your joints.
Evenly Distribute Weight: Hold the dumbbells firmly but avoid gripping them too tightly. Keep your arms relaxed to evenly distribute the weight and avoid unnecessary tension in your shoulders and arms.
Switch Legs: Perform equal repetitions on both legs to ensure balanced strength development. You can either alternate legs each rep or complete a set on one leg before switching to the other.
Watch Your Knee Alignment: During the step-up, ensure that your knee tracks over your toes and doesn’t collapse inward. This helps to reduce the risk of knee injuries.
Use Moderate Weights: Start with lighter dumbbells to focus on proper form and balance. Gradually increase the weight as your strength and technique improve.
Stay Focused: Keep your eyes looking straight ahead or slightly upward to maintain good posture and balance. Avoid looking down at your feet.

Exercise overview

Exercise tips and tricks

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