TETSUDumbbell Step-Up Lunge
The Dumbbell Step-Up Lunge is a dumbbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Step-Up Lunge
- Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
- Place your right foot on the step, ensuring your entire foot is on the surface.
- Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
- Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
- Repeat the movement, alternating which foot you step up with each time.
- Continue for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Step-Up Lunge work?
The Dumbbell Step-Up Lunge primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Step-Up Lunge?
You need a dumbbell to perform the Dumbbell Step-Up Lunge.
How many sets and reps of the Dumbbell Step-Up Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Step-Up Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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