Quads · Beginner

Dumbbell Step-Up

Quads · also Glutes

Equipment: Dumbbell, Box

How to do it

• Stand facing a knee-height box, dumbbells at your sides
• Place your whole foot on the box, knee over your second toe
• Lean slightly forward and drive through your top foot
• Stand tall on the box without pushing off the back foot
• Step down slowly with the same back foot

Common mistake

✕ PUSHING OFF THE BACK LEG → ✓ DRIVE THROUGH THE TOP FOOT

Starting point: 3 sets × 8–12 per side, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, wiu.edu, fsc.kzoo.edu, nsca.com.