Dumbbell Step-Up

Muscles Worked

How to Perform

1. 1

   Set up for the Dumbbell Step-Up in a stable, balanced position. Ensure proper alignment before beginning.

2. 2

   Brace your core and initiate the movement through the target muscle group, not momentum.

3. 3

   Move through the full range of motion with control. Focus on feeling the working muscle contract.

4. 4

   Return to the starting position under control. Maintain tension on the quads throughout.

Common Mistakes

• Letting your knees cave inward (valgus collapse). Cue yourself to push your knees out over your toes.

• Rising hips-first out of the hole ("good morning squat"), which shifts load onto your lower back. Lead with your chest.

• Cutting depth short. If you cannot hit parallel, reduce the weight or work on ankle and hip mobility.

Pro Tips

• Before each rep, take a deep breath into your belly (not your chest), brace your core like someone is about to punch you in the stomach, and hold that brace throughout the rep.

• Cue: "Spread the floor apart" with your feet. This externally rotates your femurs, activates your glutes, and keeps your knees tracking correctly.

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