Quads exercise
Dumbbell Step Up
Step up onto a bench or box with dumbbells for quads and glutes.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells and bench
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Dumbbells and bench
How to do the Dumbbell Step Up
4 steps, in the order you do them.
- Stand facing a bench with a dumbbell in each hand and place one whole foot on it.
- Push through the heel of your top foot until that leg is extended, without pushing off with the bottom one.
- Place the other foot on top and lower in a controlled way with the same leg.
- Complete your reps and switch legs.
Muscles worked
Common Dumbbell Step Up mistakes
What goes wrong most often when you do the Dumbbell Step Up, and how to fix it.
You push off the bottom foot to get up.
Rest only your toes on the bottom foot and rise using the top leg.
You only plant half your foot on the bench.
Place your whole foot on top, with your heel inside the bench.
The bench is so high that your hips end up below your knee and you lean forward a lot.
Use a height where your thigh ends up parallel to the floor or slightly above.
Alternatives to the Dumbbell Step Up
They work the quads with other equipment, including options for training at home.
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More quads exercises
Dumbbell Walking LungeQuads · Dumbbells
Dumbbell LungeQuads · Dumbbells
Pistol SquatQuads · Bodyweight
Dumbbell Lateral LungeQuads · Dumbbells
Frequently asked questions
What muscles does the Dumbbell Step Up work?
The Dumbbell Step Up works mainly the quads. It also works the glutes.