Weighted Step-Up

Setup & Positioning

"Stand facing a sturdy box or bench that’s about knee height. Hold a pair of dumbbells at your sides or a barbell across your upper back. Place your entire foot on the step so your heel is planted and toes are forward. Keep your chest tall, shoulders back, and core braced."

Key point: “Your working leg on the step should do most of the lifting—avoid pushing off too much with the back leg.”

Execution

"Drive through the heel of your front foot to step up onto the platform, bringing your back foot up until you are standing tall. You can either step back down with the same leg or alternate legs each rep. Move slowly and with control, especially on the way down."

Where You Should Feel It

• Quads and glutes of the working leg
• Hamstrings assisting during the lift
• Core stabilizing your posture during the step

Where You Shouldn’t Feel It

• Knee pain from letting the knee cave inward or drifting too far forward
• Lower back strain from leaning excessively
• Shoulder discomfort from holding the weights awkwardly

Breathing

"Exhale as you drive up, inhale as you step back down."

Common Mistakes to Avoid

1. Pushing off the back leg – Reduces the load on the working leg.
2. Letting the front knee collapse inward – Keep it aligned with toes.
3. Rushing the descent – Control the step down to protect your joints.
4. Standing too far from the box – Keep your foot close enough so you can drive straight up.