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Dumbbell Step Ups

A intermediate strength exercise for the quads, done with a dumbbell.

Dumbbell Step Ups: starting positionDumbbell Step Ups: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Dumbbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Dumbbell Step Ups

  1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Step Ups

Questions

What muscles does the Dumbbell Step Ups work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Dumbbell Step Ups good for beginners?

It's rated intermediate. Beginners can build up to it with Dumbbell Lunges first.

What can I do instead of the Dumbbell Step Ups?

Good alternatives that train the quads: Dumbbell Rear Lunge, Dumbbell Squat To A Bench, Dumbbell Lunges or Dumbbell Squat.

How many sets and reps of the Dumbbell Step Ups should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).