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Quads

Dumbbell Step Up

The Dumbbell Step Up is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 18% and quads (vastus medialis) 18%.

Level: BeginnerEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Hold a dumbbell in each hand and stand facing a box or bench about knee height.
  2. Place one whole foot flat on the box.
  3. Lean slightly forward and push through the heel on the box to stand up on it.
  4. Bring the other foot up beside it, then lower it back down under control.
  5. Finish all reps on one leg, then switch.

Tips

  • Keep the dumbbells hanging still at your sides.
  • Lower slowly: the step down is half the rep.

Common mistakes

  • Pushing off the floor foot.
  • Placing only the toes on the box.
  • Knee on the box caving inward.

Muscles worked by the Dumbbell Step Up

  • Gluteus maximus Primary22%
  • Quads (vastus lateralis) Primary18%
  • Quads (vastus medialis) Primary18%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Dumbbell Step Up alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Dumbbell Step Up work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.

Is the Dumbbell Step Up good for beginners?

Yes. The Dumbbell Step Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Dumbbell Step Up?

For example the Barbell Step Up, Kettlebell Step Up and Smith Machine Step Up. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Step Up harder?

Add weight or reps, or move on to the Barbell Step Up and Peterson Step Up.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

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