compound · Lunge
Dumbbell Step-Up
Dumbbell Step-Up is a compound lunge movement for quads, using Dumbbells and Plyo Box. It also works glutes and hamstrings. 3 sets of 8-12, 2 min rest.
- Primary muscle
- Quads
- Equipment
- Dumbbells and Plyo Box
- Difficulty
- Intermediate
- Sets and reps
- 3 × 8-12
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Box at knee height, whole front foot on it, bells at the sides.
- 2The cue that matters
All the work comes from the top leg - do not push off the floor with the trailing foot.
- 3Work it
3 sets of 8-12, resting about 2 minute between them. Both sides, same number of reps.
Muscles worked
Quads does most of the work. Glutes and hamstrings take the rest.