Single-arm Step-up and Press
- Primary muscles
- Quads, Glutes, Shoulders
- Secondary muscles
- Hamstrings, Triceps, Abs
- Equipment
- Other
- Movement pattern
- Single Leg
Steps
- 1 Stand facing a sturdy box or bench, holding a dumbbell in one hand at shoulder height, palm facing in.
- 2 Place the foot on the same side as the dumbbell onto the center of the box.
- 3 Drive through your heel to step up onto the box, bringing your other foot to meet it so you are standing tall on the box.
- 4 As you reach the top of the step-up, press the dumbbell straight overhead until your arm is fully extended.
- 5 Lower the dumbbell back to shoulder height with control.
- 6 Step back down with the opposite foot first, then follow with the foot that was on the box, returning to the starting position.
- 7 Repeat for the desired number of repetitions, then switch sides and repeat the movement.
