Dumbbell Step-Up: How-to, Tips & More
The Dumbbell Step-Up is a intermediate compound exercise for your quads. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
Core
Secondary
How to do the Dumbbell Step-Up
- Stand facing a bench holding a dumbbell in each hand.
- Step one foot fully onto the bench.
- Drive through that foot to stand up on the bench.
- Step down slowly, then switch legs after the set.
Dumbbell Step-Up tips
- Push only with the top leg.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells, Bench
Type
Compound
Dumbbell Step-Up alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Dumbbell Step-Up work?
The Dumbbell Step-Up mainly works your quads, with help from your glutes, hamstrings and core.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Step-Up good for beginners?
Yes. The Dumbbell Step-Up is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Step-Up?
You need dumbbells and bench.
Add Dumbbell Step-Up to your program
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