Setup and loading
Dumbbells at your sides. Bench at knee height.
How to do the dumbbell step-up step by step
- Place your entire foot on the bench.
- Step up by pushing through that foot only until you're standing.
- Lower under control with the other leg.
Form cues
- Don't push off with the leg on the floor
- Stable knee, not caving in
Common mistakes
- Bench too high
- Bouncing off the bottom foot
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Sets and reps for your goal
Max Strength
3 x 6-8 per leg3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Endurance
3 x 12-15 per leg2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
- Plyo boxFoam boxes forgive missed jumps.
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Variations and similar exercises
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