Dumbbell Step-Up

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Dumbbell

Body part

Upper legs

How to do the dumbbell step-up

1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
4. Bring your left foot up onto the bench or step, standing fully upright.
5. Step back down with your left foot, followed by your right foot, returning to the starting position.
6. Repeat for the desired number of repetitions, then switch legs.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every dumbbell exercise.