DB Drop Lunge + Step Up

The DB Drop Lunge + Step Up, also known as the Dumbbell Drop Lunge and Step Up, is a compound exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Combining a lunge with a step-up, it enhances lower body strength, coordination, and explosiveness.

Here's how to perform a DB Drop Lunge + Step Up:

  1. Begin by holding a pair of dumbbells in both hands with an overhand grip, letting them hang at arm's length by your sides. Stand in front of a sturdy step or platform.
  2. Step back with your right foot, lowering into a drop lunge. Your left knee should be bent at a 90-degree angle, and your right knee should be just above the ground. Maintain an upright torso and keep your core engaged.
  3. Push through your left heel to return to the starting position, standing tall.
  4. Immediately step up onto the platform with your left foot, driving through your left heel to lift your body up. As you step up, bring your right knee up towards your chest, balancing on your left leg.
  5. Step down from the platform with your right foot first, followed by your left foot, returning to the starting position.
  6. Repeat the movement on the same leg for the desired number of repetitions before switching to the other side.

Tips for performing the DB Drop Lunge + Step Up:

  • Keep your chest up and your shoulders back throughout the exercise to maintain proper posture.
  • Engage your core to stabilize your body and avoid excessive leaning or arching of the back.
  • Ensure that your front knee does not extend past your toes during the lunge to avoid placing excessive stress on your knee joint.
  • Perform the exercise in a slow and controlled manner, focusing on the contraction of your leg muscles.
  • Choose dumbbells that allow you to maintain proper form while providing a challenging resistance.
  • If you have any balance or stability issues, perform the exercise near a wall or other support for added stability.

The DB Drop Lunge + Step Up is an effective exercise for building lower body strength and power while also improving balance and coordination.