Anterior Dumbbell Step Up

In function we are required to walk up and down stairs and or load the body unilaterally i.e. lunging on a daily basis.  The anterior step up is a great functional exercise to include in ones strength and conditioning of the lower limb because it demands mobility, stability and motor control.

When introducing this exercise into ones program, be sure to start with an appropriate step up and ensure the individual is maintaining an upright trunk position.  When adding weights, use dumbbells and hold these by the side of the body.  If you are looking for alternative loading tools, try a barbell, kettlebell, medicine ball, sandbag or bulgarian bag.

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating the anterior step up with dumbbells.

For those individuals with spinal complaints, hip, knee or foot and ankle injuries, please consult with your osteopath or physiotherapist before trying this.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading osteopathy clinics.  Appointments can be made by booking online at