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Upper Legs Exercise · Dumbbell

Dumbbell Step-Up Lunge exercise animation

Dumbbell Step-Up Lunge

Category
Upper Legs
Equipment
Dumbbell
Target
Quads

A step-up finished with a forward lunge extension asks the front leg to drive up and then control a longer eccentric than a standard step-up requires, adding more time under tension for the quads and glutes. It's a hybrid move that blends two single-leg patterns rather than a pure version of either.

How to Do the Dumbbell Step-Up Lunge

  1. Stand facing a step or platform, holding a dumbbell in each hand with your palms facing your thighs.
  2. Set your right foot fully onto the step.
  3. Push through your right heel to lift your body up, bringing your left foot up onto the step as well.
  4. With both feet on the step, lower your left foot back down to the floor while your right foot stays on the step.
  5. Continue the movement, switching which foot leads the step-up each time.
  6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the quads.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Step-Up Lunge primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have dumbbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Dumbbell Step-Up Lunge work?
The Dumbbell Step-Up Lunge primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Step-Up Lunge?
The Dumbbell Step-Up Lunge is done with a dumbbell.
What's a good alternative to the Dumbbell Step-Up Lunge?
If you don't have access to a dumbbell, the All Fours Squad Stretch targets the same quads using body weight instead.