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Exercise 0431 · REF aXtJhlg

Dumbbell Step-Up exercise animation

Dumbbell Step-Up

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Stepping up onto a box or bench with a dumbbell in each hand trains the front leg almost the same way a lunge does, but the fixed platform height makes it easier to load heavier and track progress over time. It's unforgiving on balance, especially on the way down, which is where most of the control actually needs to happen. Taller boxes shift more work onto the glutes; lower ones lean more on the quads.

How to Do the Dumbbell Step-Up

  1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
  2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
  4. Bring your left foot up onto the bench or step, standing fully upright.
  5. Step back down with your left foot, followed by your right foot, returning to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Muscles Worked

The Dumbbell Step-Up primarily targets the Glutes, with Quadriceps 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 Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

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

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 Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Step-Up work?
The Dumbbell Step-Up primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Step-Up?
The Dumbbell Step-Up is done with a dumbbell.
What's a good alternative to the Dumbbell Step-Up?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.