Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Dumbbell
Instructions for proper form
Start by standing next to a plyo box with a dumbbell in each hand, arms relaxed at your sides. Ensure your feet are shoulder-width apart and engage your core. Place one foot on the box in front of you, ensuring that your knee is aligned with your ankle. Press through the elevated foot to step up onto the box, bringing the other knee up towards your chest briefly at the top. Step back down with the same foot and switch to the other foot, repeating the movement. Keep your back straight and avoid leaning forward excessively.
Common mistakes to avoid
Avoid leaning forward or arching your back during the step-up. Don’t let your knee extend past your toes as you step up, as this can lead to injury. Ensure both feet fully engage with the box at the top before stepping down. Avoid rushing through the movement; maintain controlled motions to prevent losing balance.
Benefits
Specific benefits of the exercise
This exercise builds strength in the quadriceps while also improving balance, coordination, and stability. Additionally, it engages the glutes, hamstrings, and calves, providing a comprehensive lower body workout.
Expected results and timeframe
With consistent training (2-3 times a week), you can expect to see improved leg strength and stability within 4-6 weeks. Enhanced muscle tone and endurance are also likely benefits within this timeframe..
Who this exercise is best for
This exercise is ideal for novice trainees looking to improve their lower body strength and form, as well as athletes seeking to develop explosive power and stability. It’s also great for those recovering from lower body injuries who need to rebuild strength.
Scientific studies supporting its effectiveness
Studies have shown that compound exercises such as the double dumbbell suitcase alternating step up effectively activate the quadriceps and improve functional fitness. Research highlights that integrating step-up movements into training can enhance overall strength and athletic performance.
Variations
Beginner modifications
Beginner modifications can include using lighter dumbbells, reducing the height of the plyo box, or performing step-ups without weights until proper form is established. Alternatively, you can perform the exercise unilaterally (one leg at a time) to simplify the movement.
Advanced progressions
For advanced progressions, consider increasing the weight of the dumbbells, using a higher plyo box, or adding a knee raise at the top of the movement. You may also incorporate a twist or additional multi-directional movements to engage more muscle groups.
Integrations
Complementary exercises
Complementary exercises include squats, lunges, and deadlifts, which target similar muscle groups and enhance overall strength and stability in the lower body.
Super set recommendations
Super set this exercise with dumbbell squats to increase time under tension for the quadriceps or with lunges to further enhance lower body strength and endurance.
Sample workout routines
A sample workout routine could include: 1) Warm-up (5-10 minutes), 2) Double Dumbbell Suitcase Alternating Step Up (3 sets of 10-12 reps each leg), 3) Dumbbell Squats (3 sets of 10-12 reps), 4) Lunges (3 sets of 10-12 reps), and 5) Cool-down (5-10 minutes).
Exercise combinations
Combine the Double Dumbbell Suitcase Alternating Step Up with core exercises such as planks or Russian twists to create a full-body functional workout.
Best time to do this exercise in your workout
This exercise is best performed during the lower body segment of your workout after the warm-up and before more isolated leg exercises. It can also serve as a warm-up for more intense leg days.