Dumbbell step-up
Quads and glutes, one leg at a time, under real load.
- You need
- A box or bench at about knee height, and a pair of dumbbells.
- Why it is in the plan
- Step-ups with real weight. The most direct gym version of climbing.
How to do it
- 1Hold a dumbbell in each hand, arms hanging at your sides.
- 2Put your whole foot on the box and drive through the heel until you stand tall.
- 3The back foot helps as little as possible.
- 4Step down with the same leg, under control. All reps on one side, then switch.
Easier
Lighter dumbbells or a lower box.
Harder
Heavier dumbbells. Keep the box height and add weight rather than height.
Common mistake
Pushing off the floor foot. If the back leg is doing the work, lighten the dumbbells.
Home version: Step-up (step)
Used in: 20 km trail, 50 km ultra, Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.