Quads exercise · dumbbell
Dumbbell Step-Up Lunge
The dumbbell step-up lunge is a dumbbell exercise that targets the quads, with the glutes, hamstrings and calves assisting.
How to do the dumbbell step-up lunge
- Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
- Place your right foot on the step, ensuring your entire foot is on the surface.
- Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
- Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
- Repeat the movement, alternating which foot you step up with each time.
- Continue for the desired number of repetitions.
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 quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every dumbbell exercise.
