Lunge · Coached in Recomp

Dumbbell step-up

The dumbbell step-up is a beginner lunge exercise for your quads and glutes, using dumbbells and flat bench.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings
Equipment
Dumbbells, Flat bench
Level
Beginner
Dumbbell step-up, starting position
Start
Dumbbell step-up, end position
Finish

Setup

Stand facing a sturdy bench or box, a dumbbell in each hand.

How to do it

  1. Place one foot fully on the box.
  2. Drive through that heel to stand up on it.
  3. Step down slowly. Finish the reps, then switch.

Coaching cues

  • Push with the top leg, not the bottom one.
  • Stand fully tall on the box.

Common mistakes

  • Box too high (thigh far above parallel).
  • Pushing off the back toes.

Make it easier or harder

EasierReverse lunge HarderBulgarian split squat

Alternatives to the dumbbell step-up

Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench Goblet squat Dumbbells Barbell hip thrust Barbell, Flat bench