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Last updated March 11, 2026
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Quadricepsglutes
Dumbbell Step Up
Hold a dumbbell in each hand and step up onto a box or bench, driving through your lead leg to stand fully upright.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringscalvesabs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand facing a sturdy box or bench at knee height.
- Hold a dumbbell in each hand with arms at your sides.
- Place your entire lead foot flat on the surface of the box.
- Step 2Execution
- Drive through your lead heel to push your body upward.
- Stand fully upright on the box — do not push off with your back foot.
- Briefly pause at the top with both feet on the box.
- Step down with your trailing leg first in a controlled manner.
- Step 3Tips
- Keep your torso upright throughout the movement.
- Avoid leaning forward excessively.
- Use a box height that allows a roughly 90-degree knee bend on the lead leg.