Step Up (Dumbbell)

Step up onto a box with one leg and stand tall on it, dumbbells at the sides, then step back down. Also called Step Up and Box Step Up.

Pattern: Lunge
Equipment: Dumbbells
Works: Quads, glutes
Loads: Hips, knees, ankles, lower back

If something hurts

Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.

Each swap below spares one joint.

Lower back Leg Press (Machine)

Supported back, adjustable depth.

Hip Leg Extension (Machine)

Moves the same quad without the hip.

When it stalls, these usually help

Hip Thrust (Barbell)

Direct work for your glutes, which this lift also depends on.

How Swolver coaches it

This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.