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All exercises

Dumbbell step up lunge

Advanced

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

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsAdductorsCalvesAbs

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

How to do it

  1. 1Place two sturdy benches about a stride apart; hold dumbbells at your sides, chest up, core braced.
  2. 2Put your front foot flat on the front bench and the top of your rear foot on the rear bench; hips square, eyes forward.
  3. 3Inhale and descend straight down by bending both knees, keeping the front knee tracking over the middle toes and heel grounded.
  4. 4Lower until the front foot lightly touches the floor (or front thigh is at least parallel), torso tall and neutral spine.
  5. 5Exhale and drive through the front heel and mid‑foot to extend the knee and hip, returning to the start atop the benches.
  6. 6Minimize push from the rear leg; keep dumbbells still and shoulders down.
  7. 7Pause, re-balance, and complete all reps before switching legs.

What to do instead

  • Dumbbell step-up split squatDumbbell
  • Suspended split squatBodyweight
  • Sissy squatBodyweight

Easier variations

  • Dumbbell step-up split squatDumbbell
Logged today · 2 min restDumbbell step up lunge

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