Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Dumbbell Step Up Instructions
- Set up for the dumbbell step up by choosing a pair of dumbbells and holding them down at your sides.
- Stand up straight in front of a flat bench or other raised platform.
- Keep your eyes facing forward and a slight bend in your knees. This is the starting position.
- Lift your left knee and step onto the platform with your left foot.
- 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.
- Pause briefly and then step back with your right leg and carefully return to the starting position.
- Repeat this motion for desired reps and then repeat while leading with your right foot.
Exercise Tips:
- Keep your head up and back straight throughout the exercise. Never allow your back to round.
- Add intensity and difficulty by raising the platform. The higher the platform, the more intense the exercise.
- Start by using little to no weight. This exercise requires a good deal of balance and caution should be used.
43 Comments
Could I just replace this with dumbbell squats instead, even though the dumbbell squats are on the previous workout day?
The dumbbell squats don't offer the same benefits as the step ups, but you can replace it if you like. As long as you're training, that's what matters most.
The dumbbell squat hits more quads and a little less on the glutes and hamstrings, but it will also help you improve core stability.
Lunges would be another good substitute since it's a similar motion.
What are the different benefits and can i replace the stepup with any other exercises?
love the dumbbell workout but can't even begin to finish one rep on the average height of a flat bench (at least not without using my other leg to "jump"start the rep)
I used a stair in a staircase, feels like I don't have the strength or balance to do this exercise without going for a smaller height
anyone else? is using a stair a good place to start?
Have you tried doing them on the floor?
Can this also be done starting from a kneeling position and standing up while holding dumbbells one leg at a time?
Hi, Dante. You could. That would actually be a more advanced version that beginners could try to work up to. If you can do it, go for it!
Is both leg(left and right) motion counted as 1 rep or 1 rep for each?
One rep each.
Correct!
So only to clarify, it’s 3x10 right leg and 3x10 left leg yes?
I usually do alternating leg press instead
Is there Any alternative to this excerice?
Hey Joseph - try dumbbell goblet squats
Dumbbell jumping squats are better I feel. These don’t burn at all I did 25lbs for 50 no burn.
How can you possibly do this at a gym? Everyone will absolutely hate you.
No burn in the quads with 25lbs 3 sets 10 reps. Burns shoulders more than quads.
I'm not doing this at the public gym bruh lol. Easy way for everyone to hate me.
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 :)
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???
The video is probably showing mirroring image where left looks like the right
I don't think it makes that much of a difference.
Michael's question was about whether you step down first with the same leg that you stepped up with first (as in the video—he goes right up, left up, right down, left down) or with the opposite leg (as the instructions are written). I don't know if it really matters, but I've been using the opposite leg. This makes more sense to me because it puts the same leg under tension for both parts of the movement. (Until I switch for the second half of the set, of course.)
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.
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
hurts my hands more than anything. felt nothing in my legs.
Started with 30lbs 12 reps, no burn at all. i dont have enough weights for more what do i do haha
slower reps to increase tension and fatigue
definitely a tiring exercise. i use 13.5kg dumbbells for 3 sets of 12.
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?
It's very easy to start cheating on this excercise if you use the other leg to push you up.
It saus i meed to do 3sets of 12 reps but do i have to do 3sets for every leg (so in Total 6sets) ???
Yes - Repeat each set for each leg.
Cant wait to try this out. Thanks for posting the pics I'm at work and the video is blocked. ;)
I find it very difficult to do this exercise with any significant amount of weight. What is an alternative to this exercise?
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?
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?
In the video, you only step up with your right leg. Aren't we suppose to alternate legs every time?
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?
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).
I find it very difficult to do this exercise with any significant amount of weight. What is an alternative to this exercise?
It's a great workout move, but I strongly dislike these with a burning passion :/