Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

Dumbbell Step Up Instructions

  1. Set up for the dumbbell step up by choosing a pair of dumbbells and holding them down at your sides.
  2. Stand up straight in front of a flat bench or other raised platform.
  3. Keep your eyes facing forward and a slight bend in your knees. This is the starting position.
  4. Lift your left knee and step onto the platform with your left foot.
  5. Once your foot is firmly planted on the platform, use your left heel to lift your body up and place your right foot on the platform as well.
  6. Pause briefly and then step back with your right leg and carefully return to the starting position.
  7. Repeat this motion for desired reps and then repeat while leading with your right foot.

Exercise Tips:

  1. Keep your head up and back straight throughout the exercise. Never allow your back to round.
  2. Add intensity and difficulty by raising the platform. The higher the platform, the more intense the exercise.
  3. Start by using little to no weight. This exercise requires a good deal of balance and caution should be used.
29 Comments
TarsoViking
Posted on: Fri, 02/05/2021 - 14:08

I usually do alternating leg press instead

Joseph
Posted on: Sun, 01/03/2021 - 01:20

Is there Any alternative to this excerice?

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Abigail
Posted on: Mon, 01/04/2021 - 09:30

Hey Joseph - try dumbbell goblet squats

Luke M
Posted on: Tue, 11/24/2020 - 15:23

Dumbbell jumping squats are better I feel. These don’t burn at all I did 25lbs for 50 no burn.

Luca
Posted on: Thu, 11/19/2020 - 18:05

How can you possibly do this at a gym? Everyone will absolutely hate you.

Luke M
Posted on: Mon, 11/02/2020 - 15:05

No burn in the quads with 25lbs 3 sets 10 reps. Burns shoulders more than quads.

Kel
Posted on: Wed, 03/11/2020 - 21:32

I'm not doing this at the public gym bruh lol. Easy way for everyone to hate me.

tom b
Posted on: Wed, 09/28/2016 - 13:04

this video is almost correct except

you put your left leg in, your right leg in, in out, in out , shake it all about

more like that :)

michael gilman
Posted on: Sun, 02/15/2015 - 08:18

Video shows step up and down with same foot leading but instructions say up with left and down with right. Which is it do you lead going up and down with the same foot or is it up on one down on the other? Bad editing???

Nathan
Posted on: Wed, 07/21/2021 - 05:43

The video is probably showing mirroring image where left looks like the right

Mayuri
Posted on: Tue, 07/15/2014 - 14:26

Hey, that fits exactly what I've been doing!What I've been doing is blsacaily the GI diet. It rates foods based on how quickly they're absorbed into your system the lower the better. And it doesn't leave me hungry either.15lbs over 6 weeks is stretching it a bit but you should be ok (the recommended weight loss is 2lb a week max). Make sure you eat three decent meals and three snacks a day, and get plenty of fruit and veg. Portion sizes are as follows:Wholemeal pasta: 1.5oz (not normal pasta)Basmati rice (brown if possible): 1.8ozPotatoes they say 2-3 new potatoes. If you've seen what that looks like: forget it. I don't bother.Protein (fish, meat as lean as possible): 4oz. Try to go for turkey or chicken ******. Beans and lentils are also good sources of protein and provide additional fibre.Snacks like nuts: a handful, no moreMost fruit and veg are fine (but not melon of any kind).Fats: use plant-based fats (so things like olive oil, vegetable oil etc.). Be sensible with how much you use.Drink a glass of water (8oz) with every meal and take your time eating the meal. If you find you leave bits on your plate not a problem.You should get 30 minutes of moderate exercise at least 5 times a week. That's something like walking. Maybe get off the bus two stops early, take the stairs at work every time No specific exercise is recommended or forbidden, just do what you think. Cardio is good for reducing fat but weights can also help you lose size due to muscle weighing more than fat.Good luck, hope it goes well.

15KGfirst
Posted on: Wed, 03/05/2014 - 13:36

IMO what it is suppose to be actually:

starting position: right leg on the bench, left on the floor
action #1: force yourself up on the bench, main driving force being your right leg and especially through heel
action #2: return to the starting position, meaning return with your left foot back to the floow, right is basicly static on the bench

repeat 12 times, switch the bench leg, repeat 12 times.
pause
another set

j
Posted on: Wed, 01/08/2014 - 18:48

hurts my hands more than anything. felt nothing in my legs.

Aaron Bettle
Posted on: Wed, 10/23/2013 - 11:17

Started with 30lbs 12 reps, no burn at all. i dont have enough weights for more what do i do haha

Charlie
Posted on: Wed, 06/10/2020 - 10:20

slower reps to increase tension and fatigue

Daniel Hancock
Posted on: Wed, 07/31/2013 - 14:12

definitely a tiring exercise. i use 13.5kg dumbbells for 3 sets of 12.

Robert
Posted on: Fri, 07/05/2013 - 11:06

Should you not be alternating between starting with the left leg and then starting with the right this would be one complete repetition (L up R up, L down R down; R up L up, R down L down). Doing it this way would. you not balance the strengthening both quad?

undsoft
Posted on: Wed, 02/13/2013 - 13:29

It's very easy to start cheating on this excercise if you use the other leg to push you up.

Erik
Posted on: Tue, 01/08/2013 - 17:11

It saus i meed to do 3sets of 12 reps but do i have to do 3sets for every leg (so in Total 6sets) ???

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Joey
Posted on: Wed, 01/09/2013 - 15:04

Yes - Repeat each set for each leg.

FALLYFAL3000
Posted on: Sat, 12/29/2012 - 12:21

Cant wait to try this out. Thanks for posting the pics I'm at work and the video is blocked. ;)

Donna
Posted on: Mon, 10/08/2012 - 22:09

I find it very difficult to do this exercise with any significant amount of weight. What is an alternative to this exercise?

2face
Posted on: Wed, 10/03/2012 - 18:50

Wouldn't it be easier just to keep the left foot on the bench the whole time during the exercise? And then keeping the right foot there when training the right leg?

Arel
Posted on: Fri, 07/06/2012 - 09:23

The video is wrong, your first leg up should also be the last leg off. Would lifting straps allow you to hold enough weight to make these worthwhile?

Alex
Posted on: Wed, 06/27/2012 - 21:38

In the video, you only step up with your right leg. Aren't we suppose to alternate legs every time?

Stephen
Posted on: Thu, 06/21/2012 - 08:32

Checking the video against the writen instruction its not the same saying step with left and step down with right and the vid shows stepping up and down with same leg?

Nik
Posted on: Mon, 04/23/2012 - 14:28

Is it normal not to feel any tension on your quads after 15-20 reps with 7 kg on each hand? If not what should I do? I find this a bit too easy and am afraid I'm not doing t right (although I follow the instructions).

Doug
Posted on: Fri, 04/13/2012 - 22:44

I find it very difficult to do this exercise with any significant amount of weight. What is an alternative to this exercise?

IgikoPop
Posted on: Wed, 03/14/2012 - 12:37

It's a great workout move, but I strongly dislike these with a burning passion :/

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