Dumbbell (Double) Step Down
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand on a box or bench set around knee height with a dumbbell in each hand at your sides, one foot near the front edge and the other hanging off it.
- Keeping the hips level, bend the standing knee and slowly lower the free foot toward the floor in front of the box.
- Touch the heel down lightly without shifting any weight onto it.
- Drive through the standing foot to straighten back up to the top.
- Finish the reps on that leg, then switch.
FORM TIPS
- Take three seconds or more on the way down. The lowering is the exercise, so do not drop into it.
- Keep the standing knee tracking over its toes rather than letting it fall inward as you lower.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Hamstrings
- Adductors
- Lower Back
- Abs
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.