Library / Glutes
Dumbbell Box Step-Up
Dumbbell · Lunge · Compound
GlutesQuadriceps HamstringsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Hamstrings, Core
- Equipment
- Dumbbell
- Movement pattern
- Lunge (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Place your entire lead foot on a knee-height box or bench.
- Lean your torso slightly forward and avoid pushing off the floor with your trailing foot.
- Lower yourself back down over 2 to 3 seconds using only the lead leg.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Box Step-Up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Bodyweight Forward Lunge Smaller Stance Upright Torso | Bodyweight swap | Bodyweight |
| Bodyweight Pulse Forward Lunge | Bodyweight swap | Bodyweight |
| Bodyweight Rear Lunge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.