Exercise guide · Intermediate · Compound

Dumbbell Step-Up: How to Do It & Muscles Worked

The dumbbell step-up is a lower body exercise that targets the glutes, quadriceps, and hamstrings, while also engaging the calves. It involves stepping onto a raised platform while holding dumbbells, which increases resistance and challenges balance and coordination.

Primary muscles
Glutes
Secondary muscles
Calves , Quads , Hamstrings
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell step-up
Front view: muscles worked by the dumbbell step-up. Primary: glutes. Secondary: calves, quads and hamstrings.
Back view: muscles worked by the dumbbell step-up. Primary: glutes. Secondary: calves, quads and hamstrings.
Primary Secondary

How to do the dumbbell step-up

  1. Step 1: Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
  2. Step 2: Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. Step 3: Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
  4. Step 4: Bring your left foot up onto the bench or step, standing fully upright.
  5. Step 5: Step back down with your left foot, followed by your right foot, returning to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch legs.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell step-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Step-Up alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.