Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Dumbbell
Instructions for proper form
Begin standing next to a plyo box with a dumbbell in your right hand, held at your side in a suitcase grip. Ensure your feet are shoulder-width apart, and engage your core. Step up onto the box with your right foot, pressing through your heel, and simultaneously driving your knee upward. Fully extend your right leg while bringing your left knee up towards your chest. Step back down with your left foot, followed by your right, maintaining control throughout. Switch arms after completing your set.
Common mistakes to avoid
Avoid leaning too far forward during the step-up, as this can strain your lower back. Do not let your knee go beyond your toes when stepping up. Also, ensure you don’t rush the movement; maintain a controlled pace to avoid losing balance.
Benefits
Specific benefits of the exercise
This exercise enhances single-leg stability and strength, engaging the quadriceps effectively while promoting balance and coordination.
Expected results and timeframe
With consistent practice (2-3 times per week), you can expect improved strength in the quadriceps and increased overall lower body stability within 4-6 weeks..
Who this exercise is best for
It is best suited for novice lifters, athletes looking to improve lower body strength, and individuals focusing on enhancing balance and coordination.
Scientific studies supporting its effectiveness
Research indicates that unilateral exercises like the single-arm dumbbell suitcase step-up can improve functional strength and balance, as found in studies focusing on athletic training and rehabilitation.
Variations
Beginner modifications
For beginners, consider performing the step-up without weights or using a lower plyo box to reduce difficulty and focus on form.
Advanced progressions
Advanced variations include increasing the weight of the dumbbell, using a higher box, or adding a knee drive at the top of the step-up for increased intensity.
Integrations
Complementary exercises
Complement this exercise with lunges, goblet squats, and leg presses for comprehensive quadriceps development.
Super set recommendations
Pair the single-arm dumbbell suitcase step-up with exercises like dumbbell lunges or box jumps for a super set that targets the lower body effectively.
Sample workout routines
In a leg workout, perform 3 sets of 10-12 reps of the single-arm dumbbell suitcase step-up, followed by leg presses and calf raises.
Exercise combinations
Combine with unilateral exercises such as single-leg deadlifts or Bulgarian split squats for total leg engagement and stability.
Best time to do this exercise in your workout
Integrate this exercise towards the beginning of your workout after your warm-up, as part of your lower body strength training routine.