Step by step
- Stand in front of a box or bench with a dumbbell in each hand.
- Place one whole foot on the box.
- Step up by pushing through that leg until you stand on top of the box.
- Step down slowly with the same leg and repeat.
Tip: Do all your reps on one leg, then switch.
Common mistakes
The top leg does the work; the bottom one barely pushes.
Start at a height where your thigh is parallel to the floor or below.
Keep your knee in line with your foot.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How high should the box be?
High enough that, with your foot on it, your knee is at about 90°.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dumbbell step-ups to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.