TETSUDumbbell Step-Up
The Dumbbell Step-Up is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
dumbbell
How to do the Dumbbell Step-Up
- Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
- Bring your left foot up onto the bench or step, standing fully upright.
- Step back down with your left foot, followed by your right foot, returning to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Dumbbell Step-Up work?
The Dumbbell Step-Up primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Step-Up?
You need a dumbbell to perform the Dumbbell Step-Up.
How many sets and reps of the Dumbbell Step-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Step-Up 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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