Dumbbells
Dumbbell step-up
Dumbbell step-up mainly works your quads and glutes. It also helps your hamstrings, calves, and forearms.
Step by step
- Hold dumbbells at your sides, whole foot on the bench.
- Push through that heel and stand tall.
- Lower slowly with control to the floor.
What you should feel
Work in the thigh and glute of the leg on the bench. Your knee should not cave in and your back should not lean hard.
Common mistake
Pushing off the bottom foot; keep it light so the top leg does the work.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bulgarian split squatQuads, Glutes
Walking lungeQuads, Glutes
Step-upQuads, Glutes
Reverse lungeQuads, Glutes
Split squatQuads, Glutes
Step-up (chair or stairs)Quads, GlutesQuestions
What muscles does the dumbbell step-up work?
Dumbbell step-up mainly works your quads and glutes. It also helps your hamstrings, calves, and forearms.
Can I do the dumbbell step-up at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell step-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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