Lower body exercise
Heavy Weighted Step-Up
Lower bodyDumbbell1:50 demo
A heavy, glute-focused step-up on a tall box, and a practical alternative to the hip thrust.
How to perform it
Place your whole working foot on a box that puts your knee and hip near 90 degrees.
Hold a dumbbell at your chest.
Exhale as you drive through the elevated leg to stand on the box.
Lower under control and finish all reps on one side.
Coaching cues
- Whole foot on the box
- Drive through the elevated leg
- Limit push-off from the back foot
- Lower slowly
Make it easier
Use a lower box or lighter weight.
Make it harder
Use a heavier dumbbell or two dumbbells.
What it trains
GlutesQuadsSingle-leg strengthCore stability
Programming
6–10 reps per side, 2–4 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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