Dumbbell Alternating Step-Up

Setup

1. 01Hold a dumbbell in each hand at your sides in front of a knee-height box or bench.
2. 02Stand close enough that the lead foot lands fully on the surface.
3. 03Brace the trunk and keep the chest tall.

Execution

1. 01Place one whole foot on the box and drive through it to stand up on top.
2. 02Bring the trailing foot up to meet it without pushing off the floor.
3. 03Step down under control with the trailing leg first.
4. 04Repeat leading with the other leg, alternating each rep.

Checkpoints

• -The lead leg does the work — minimal push-off from the floor leg.
• -Full foot contact on the box, heel included.
• -Torso stays tall instead of lurching over the box.
• -The descent is controlled, not a drop.

Common mistakes

• -Bouncing off the back toe to cheat the lead leg.
• -Using a box so high that the torso collapses forward.
• -Letting the lead knee cave inward on the drive.
• -Rushing the step-down and landing stiff.