Dumbbell Step-Up Lunge

Setup

1. 01Set a stable box or bench at about knee height in front of you.
2. 02Hold a dumbbell in each hand at your sides.
3. 03Stand a short step behind the box with feet hip width apart.
4. 04Brace the trunk and fix your eyes forward.

Execution

1. 01Place the lead foot fully on the box and drive through it to step up.
2. 02Stand tall on top, then step back down under control to the start.
3. 03With the same lead leg, immediately step back into a reverse lunge, lowering the rear knee toward the floor.
4. 04Drive back to standing; that is one rep. Finish the reps, then switch legs.

Checkpoints

• -The lead leg does the work on the step-up; the trailing foot does not bounce off the floor.
• -The torso stays tall through both the step-up and the lunge.
• -The lead knee tracks over the toes in both movements.
• -The transition between step-up and lunge stays controlled, not rushed.

Common mistakes

• -Pushing off hard with the trailing leg on the step-up.
• -Using a box so high the torso pitches forward.
• -Slamming the rear knee down in the lunge.
• -Losing balance by hurrying the transition.