This exercise is done with dumbbells held at the side while stepping up and down from a high box. The leading leg can be alternated step for step or swapped with alternate sets.
The "box" or platform is higher than a standard "step" and most well-equipped gyms have them. The exercise is a good one for building leg strength and trimming the butt as well as providing a cardio workout if sufficient sets are completed. Try 3 sets 10 steps with each leg.Find out more about weight training terminology and exercise description if you need background information before you try this exercise. See more dumbbell exercises.
1. How to Do the Dumbbell Box Step-up - Starting Position
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- Hold a set of dumbbells at the thighs and stand facing the box or step. They should be of a weight that will allow you to complete 3 sets of 10 steps with each leg.
- Choose a sturdy box or high step of about 12 inches (30 centimeters). You can use lower heights but this exercise is meant to be on the high box or step. Make sure the equipment is sturdy and has a non-slip surface. Your foot should not slip, and neither should the box when you step onto it.
- Step up onto the box, follow with the other leg then step down again to the starting position and repeat. Most people lead with the same leg for each step. You can alternate step-up legs for individual steps or only for the next set of 10 steps.
2. How to Do the Dumbbell Box Step-up - Points to Note
- Make sure you have a stable box or step platform to avoid slipping and falls.
- You can alternate legs each step or each set.
- You can increase the impact (and intensity) of this exercise by doing a box march, with or without dumbbells. This is a form of plyometrics. You need to strong and fit to do this with dumbbells.
- Do 3 sets of 10 for each leg or start with fewer repetitions until you get stronger.
- Remember to breathe consistently.
- Warm up first. Stop if you feel knee, hip or ankle pain during or on completion of the exercise.
