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Exercise handout — move better, feel better.
Step-Up (High Step with Weight)
Step up onto a higher platform while holding dumbbells. Advanced single-leg strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
dumbbells, step_box
Home Options
- step or plyo box + dumbbells + stairs or step
No equipment? Try: Barbell, Kettlebells
Dosage
3
Sets
8
Reps / Time
90 sec
Rest
2 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Stand facing a sturdy high step or box
- Hold dumbbells at sides
- Place full foot on the step
No image for this step. Follow the written instruction.
Step 1 of 4
Push through the heel of the elevated foot
No image for this step. Follow the written instruction.
Step 2 of 4
Step up to standing on the box
No image for this step. Follow the written instruction.
Step 3 of 4
Squeeze glute at top
No image for this step. Follow the written instruction.
Step 4 of 4
Step back down with control
Breathing
- Exhale as you step up
- Inhale as you step down
Form Cues
- All the work comes from the top leg
- Don't push off with bottom foot
- Stand fully upright at top
- Control the descent
Common Mistakes to Avoid
- Pushing off with back foot
- Leaning forward excessively
- Knee caving inward
- Step too high for current strength
Safety Information
Use sturdy box. Ensure good bodyweight step-up before adding load.
Progressions
Higher step, heavier weight, pause at top
Regressions
Lower step, lighter weight, bodyweight only
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.