Step-Up (Dumbbell)
Also called Dumbbell Step-Up, DB Step-Up
How to do it
Stand facing a stable box holding a dumbbell in each hand and place one whole foot on top. Drive through that foot to stand tall on the box without pushing off excessively from the trailing leg, then step down under control. Complete the set and repeat with the other leg leading.
Setup
Choose a stable box height that allows the whole lead foot to stay planted. Hold one dumbbell at each side with neutral wrists, square the hips, brace the torso, and align the lead knee over the toes.
Where you should feel it
Primarily through the lead-leg quad and glute, with the hamstrings and calf assisting while the core and hip stabilizers level the pelvis and the forearms hold the dumbbells.
When to use it
Use for scalable unilateral leg strength and hypertrophy with easy load selection and bailout. Controlled sets of 8-15 reps per side work well.