← Library
Strengthintermediate
Weighted Step-Up
Adding dumbbells to the step-up loads one hip heavily — a potent, functional stimulus for femoral-neck bone and stair-climbing strength.
Try AI form review free for 14 days
How to dose it
- Sets
- 3
- Reps
- 8 each
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbox
Set up
- 1Dumbbells at the sides, facing a box.
Do this
- Drive up through the lead heel
- Stand tall and balanced on top
- Lower slowly under control
Avoid this
- Hopping off the back foot
- Knee caving inward
Safety
Control the lower as much as the lift; choose a stable height.
Progress or regress
Make it easier
Make it harder
This is the most advanced version.