Dumbbell Step-Up
How to do it
Starting position
- Stand in front of the box with your feet hip-width apart.
- Hold dumbbells in both hands and let them hang naturally at your sides.
- Place one foot fully in the center of the box.
Movement
- Press down through your entire foot placed on the box.
- Push your body up and bring both feet together on the box.
- Fully extend your knees and keep your torso upright on the box.
- Slowly lower the foot you stepped up with back to the floor first.
Breathing
Exhale as you step onto the box and inhale as you step down.
Trainer tips
- Hold the dumbbells at your sides and stand tall
- Step onto the box using only the strength of your front leg
- Fully extend your hips at the top
Cautions
- If your knee caves inward, it strains the joint, so keep your knee aligned with your toes.
- Overarching your lower back can cause pain, so brace your abs and keep your torso upright.
- Using momentum from the back foot
- Dropping with a thud on the way down
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Abs |
| Equipment |  Dumbbell Kettlebell Box or step Flat bench |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
19 similar exercises
Representative exercise: Step-up
- Step-up
- Bodyweight Step over Box
- Stair-up (Demo 2)
- Stair Climb
- Bodyweight Step-Up
- Kettlebell Step-Up
- Dumbbell Step over Box
- Cable Step-up
- Band Step-Up
- Smith Step up
- High Box Step-up
- Step-Up on Box
- Step-Up on Chair
- Bodyweight Step-Up on Stepbox
- Dumbbell Single Leg Step-Up
- Dumbbell Step-up (VERSION 2)
- Cable Unilateral Step-up
- Step-up on Chair (VERSION 2)
- Barbell Step-Up
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierDumbbell Reverse Lunge from DeficitHarderDumbbell Deficit Bulgarian Split SquatHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.