Exercise guide · Intermediate · Compound

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

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

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

How to do the dumbbell step-up lunge

  1. Step 1: Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
  2. Step 2: Place your right foot on the step, ensuring your entire foot is on the surface.
  3. Step 3: Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
  4. Step 4: Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
  5. Step 5: Repeat the movement, alternating which foot you step up with each time.
  6. Step 6: Continue for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell step-up lunge 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 Lunge alternatives

More exercises that train the quads as their main target:

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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.