Step-up (Dumbbell)
The Dumbbell Step-up is a unilateral leg exercise that builds strength, stability, and power in the quadriceps and glutes. By stepping onto an elevated platform with weights, you correct muscle imbalances and improve functional lower body mechanics.
Because step-ups require significant balance and unilateral strength, the AI monitors your RPE and performance data to detect if fatigue is compromising stability before your muscles actually fail. By analyzing your sleep quality and recent leg training volume, the app can adjust the weight or rep targets to prevent overuse injuries common in single-leg movements. If you report knee pain, the system can immediately recommend lower-impact alternatives to keep you training safely.
Form Cues
- Drive firmly through the heel of the foot on the box
- Lean your torso slightly forward to engage the glutes
- Control the descent slowly for 2-3 seconds
- Keep your hips square and facing forward
- Fully extend your hip and knee at the top of the movement
- Don't push off the ground with your back foot
- Don't let your working knee collapse inward
- Don't drop down quickly; resist gravity
- Don't use a box so high that your lower back rounds
Common Mistakes
- Pushing off the rear leg
- Using a box that is too high
- Uncontrolled, rapid descent
- Knee caving inward (valgus)
- Excessive arching of the lower back
Muscles Worked
This exercise primarily targets the quadriceps and glutes, requiring them to lift your entire body weight plus external load. It also heavily engages the hamstrings and calves for stabilization, while the core works to maintain an upright posture during the unilateral movement.
Primary
Secondary
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