Dumbbell Step Ups

Quadriceps

Dumbbell Step Ups

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePush

A step-up onto a bench or box while holding dumbbells to train each leg individually.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand facing a sturdy bench or box with a dumbbell in each hand.
2Choose a height where your knee bends about 90 degrees when your foot is on top.
3Keep your chest up and your core braced.

How to perform

1Place your whole foot on the bench and press through that heel to step up.
2Stand fully tall on top, bringing the other foot up or holding it in the air.
3Lower yourself back down slowly with control.
4Finish all reps on one leg, then switch.