What muscles does the Dumbbell Step-Up work?

The Dumbbell Step-Up mainly works the quads and glutes.

How many sets and reps of the Dumbbell Step-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Step-Up?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Dumbbell Step-Up

Place one foot on a knee-height box and drive through that heel to stand tall, controlling the descent.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Dumbbell
Movement: Legs

How to do the Dumbbell Step-Up

The step-up has you climb onto a box or bench with one leg while holding dumbbells. It trains single-leg strength in a pattern close to climbing stairs, and the height of the box controls how hard it is.

Set up

1Choose a box or bench at about knee height or lower.
2Hold a dumbbell in each hand and place your whole working foot on the box.

The movement

1Lean slightly forward so your weight is over the front foot.
2Drive through that foot to stand tall on the box, pushing as little as possible with the back leg.
3Bring the back foot up beside the front one, or let it hover.
4Lower the trailing leg back to the floor under control and repeat.

Cues

Whole foot on the box
Top leg does the lifting
Stand all the way up
Control the way down

Common mistakes

Using a box so high you have to heave yourself up.: Lower the box until you can rise smoothly without jumping off the back leg.
Pushing off the floor with the trailing leg.: Lift your back toes so the front leg has to do the work.
Dropping down quickly.: Take two seconds to lower, which is where much of the strength gain comes from.

Also works: Hamstrings, Adductors, Glute medius, Calves, Core

Make it easier

Use the Bodyweight Step-Up onto a lower step.

Make it harder

Load it with the Barbell Step-Up, or raise the box once you control every rep.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Step-Up work?: The Dumbbell Step-Up mainly works the quads and glutes.
What equipment do you need for the Dumbbell Step-Up?: A dumbbell.
How many sets and reps of the Dumbbell Step-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Step-Up?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Step-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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