QUADRICEPS · DUMBBELL
How to do the dumbbell step up
The dumbbell step up trains your quadriceps, with help from your glutes, hamstrings. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and stand in front of a flat gym bench or plyo box.
- Bring your shoulders back and take a breath.
- Extend one leg forward and plant the foot on the elevated object.
- Press through your front foot and step up, positioning yourself on the bench or box as you exhale.
- Step back to the starting position and breathe in.
- Extend the opposite leg forward.
- Keep alternating between left and right.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Glutes, Hamstrings |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the dumbbell step up
- Glute Builder3 × 10
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android