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All exercises

Dumbbell step-up

Intermediate

Dumbbell step-up is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
  2. 2Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. 3Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
  4. 4Bring your left foot up onto the bench or step, standing fully upright.
  5. 5Step back down with your left foot, followed by your right foot, returning to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Barbell step-upBarbell
  • Dumbbell lungeDumbbell
  • Walking lungeBodyweight
  • Dumbbell rear lungeDumbbell
  • Dumbbell contralateral forward lungeDumbbell

Easier variations

  • Band step-upResistance band
Logged today · 2 min restDumbbell step-up

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