Procaryote
Knee · Strengthening

Step up onto a box with dumbbells

Step up onto a box with dumbbells, 3 sets, 10 repetitions per leg

Illustration of the Step up onto a box with dumbbells exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand upright, holding a dumbbell in each hand, facing a stable box. Slowly step one foot onto the box by pushing with the leg, then gently descend while controlling the movement. Alternate legs with each repetition.

Tips: Keep your back straight and gaze forward. Engage your thigh muscles and avoid leaning the torso forward. Control the descent to protect your knees.

Progression: Increase the weight of the dumbbells or the height of the box as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
caisse, haltères
Starting position
Debout face à une caisse, haltères en mains
Clinical goal
Renforcement musculaire du genou
Also known as
mountée sur caisse avec poids, step up avec haltères, montée sur marche avec haltères

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Step up with hip abduction and backward pullStep up with hip abduction and backward pull, 3 sets, 10 repetitions per leg, using an elastic band around the ankles Step up with rear elastic tractionStep up with rear elastic traction, 3 sets, 10 repetitions per leg, with elastic band Step up/down on a step with electrostimulationStep up/down on a step with electrostimulation, 3 sets, 10 repetitions per leg Step-up for Knee StrengtheningStep-up, 3 sets, 10 repetitions per leg Stiff-legged deadlift with dumbbells or barbellStiff-legged deadlift, 3 sets, 10 repetitions, with dumbbells or barbell Supported Unilateral Squat on BoxSupported unilateral squat on box, 3 sets, 8 repetitions per leg, controlled movement Tight-Leg Plyometric JumpsTight-leg plyometric jumps, 3 sets, 8 repetitions Treadmill walking for knee strengtheningTreadmill walking, 3 sets of 5 minutes, moderate speed

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.