An explosive step-up variation performed with dumbbells at the sides, featuring a dynamic knee drive to increase core engagement and unilateral power.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Intense strengthening of the quads and glutes of the working leg.
- Improvement of dynamic balance and intermuscular coordination.
- Increased core engagement to stabilize the load (suitcase-style stability).
- Development of explosiveness useful for running and jumping.
How to perform
- Hold a dumbbell in each hand, arms hanging at your sides, facing a bench or box.
- Place one foot firmly on the platform.
- Drive through the leading leg to step up while simultaneously driving the trailing knee toward your chest ("Russian" style).
- Keep your torso upright and shoulders stable despite the load.
- Step back down with control to the starting position before switching legs or repeating.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary