라이브러리로시작 
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운동 라이브러리
Dumbbell Step-Up
A single-leg step onto a raised platform with dumbbells at the sides, building the quadriceps and glutes with minimal spinal load.
하체덤벨Single-leg step-up
주동근
대퇴사두대둔근
협응근
햄스트링비복근코어 안정근
장비
덤벨
패턴
Single-leg step-up
준비 자세
- 01Stand facing a knee-high box or bench.
- 02Hold a dumbbell in each hand at the sides.
- 03Place one full foot on the platform.
- 04Square the hips toward the box.
수행
- 01Drive through the top foot to stand up.
- 02Bring the trailing foot up beside it.
- 03Step back down slowly with the trailing leg first.
- 04Finish all reps, then switch legs.
체크포인트
- -The top leg does the work; the bottom leg barely pushes.
- -The knee tracks over the toes, not inward.
- -The torso stays tall with a slight forward lean.
- -The descent is controlled, not a drop.
흔한 실수
- -Bouncing off the bottom leg to launch each rep.
- -Using a box so high the hips twist to climb.
- -Letting the working knee cave inward.
- -Crashing down instead of lowering under control.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per leg.
- -Raise box height gradually; knee-cap height is a strong standard.
- -Progress to barbell step-ups once dumbbells limit loading.