Exercise of the Week: Dumbbell Step-Ups With Hold

May 25, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight Step-Ups With Hold, a multi-joint lower body exercise that develops strength in the quads and glutes.

Who’s Doing It

  • Heather Mitts

Muscular Benefits

  • Increases quad and glute strength
  • Increases core muscle strength to stabilize the hips and spine
  • Develops range of motion, movement coordination and ankle stability

Sports Performance Benefits

  • Improves powerful leg drive for increased jumping ability, explosive speed and lower body power
  • Develops functional single-leg strength—i.e., in a way similar to game-time use
  • Improves single-leg balance, which is critical for changing direction

Dumbbell Step-Ups Description

  • Holding dumbbells on shoulders, assume athletic stance in front of knee-high box
  • Step onto box with right foot
  • Explosively extend right hip and knee to raise body onto box
  • Drive up with left knee so thigh is parallel to floor; hold for two seconds
  • Return left foot to ground; repeat for specified reps

Sets/Reps: 4x8-10 each leg

Coaching Points

  • Keep back straight, chest up and shoulders back
  • Maintain good posture and keep core tight
  • Drive off front foot
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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