SquatcompoundUnilateral
DB STEP-UP
Weighted step-up with dumbbells. Unilateral lower body strength movement.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Hold dumbbells at your sides.
- 2
Step up onto a box or bench with one foot.
- 3
Drive through the heel to stand fully on the box.
- 4
Step down under control.
- 5
Alternate legs or complete all reps on one side.
THE STANDARD
Full hip extension at the top. No pushing off the trailing leg. Controlled step down.
COACHING CUES
Drive through the heelStand tall at the topControl the descent
COMMON MISTAKES
Pushing off the trailing leg.
Not reaching full extension.
SCALING / SUBSTITUTIONS
Bodyweight step-up.
Lower box height.
300WOD APPLICATION
DB step-ups are a Foundation and Hoplite unilateral lower body movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
SquatMovement Type
compoundEquipment
Dumbbell
Primary Muscles
QuadricepsGlutes
Secondary Muscles
HamstringsCalves
Standards
Foundation
Hoplite
Elite
Spartan