Dumbbell Step Ups
How to do the Dumbbell Step Ups
- 1
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- 2
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- 3
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- 4
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
How to program the Dumbbell Step Ups
Sets and reps
As a compound movement, the Dumbbell Step Ups responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Step Ups is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Step Ups work?
The Dumbbell Step Ups primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Dumbbell Step Ups?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Step Ups should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
