Dumbbell Step Ups
An intermediate compound strength exercise that works the quads, using dumbbells.
Starting position
End position
How to Do Dumbbell Step Ups
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- 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.
- 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.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Muscles Worked
Alternatives to Dumbbell Step Ups
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Step Ups
An intermediate compound strength exercise that works the quads, using a barbell.
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2
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
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3
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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4
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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5
Barbell Lunge
An intermediate compound strength exercise that works the quads, using a barbell.
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6
Dumbbell Lunges
A beginner compound strength exercise that works the quads, using dumbbells.
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7
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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8
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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9
Jefferson Squats
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Lunge Sprint
An intermediate compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do dumbbell step ups work?
Dumbbell Step Ups primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for dumbbell step ups?
Dumbbell Step Ups uses dumbbells.
Dumbbell Step Ups: is it suitable for beginners?
Dumbbell Step Ups is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell step ups?
Barbell Step Ups, Dumbbell Rear Lunge, Dumbbell Squat To A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell step ups reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell step ups can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Step Ups with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.