At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Pick a high box.
- Push off with the front leg only.
- Lower under control.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Useful at home, but less stretch and harder to overload than a split squat.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Bulgarian Split Squat · Dumbbell · rating A
- Dumbbell Reverse Lunge · Dumbbell · rating A
- Goblet Squat · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell step-up.
Let Mitta set the weight.
Mitta plans the dumbbell step-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell step-up
What muscles does the dumbbell step-up work?
The dumbbell step-up mainly trains your quads. Your glutes help.
How many reps of the dumbbell step-up should I do?
Mitta plans the dumbbell step-up at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell step-up?
Good alternatives that train the same muscle are the Bulgarian split squat, dumbbell reverse lunge and goblet squat.
Is the dumbbell step-up good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell step-up have rating B?
Useful at home, but less stretch and harder to overload than a split squat.