How to do the Dumbbell Step-up Lunge
Dumbbell Step-up Lunge is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Dumbbell Step-up Lunge demonstration · © GymiaFit
Dumbbell Step-up Lunge at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Step-up Lunge step by step
- 1Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
- 2Place your right foot on the step, ensuring your entire foot is on the surface.
- 3Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
- 4Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
- 5Repeat the movement, alternating which foot you step up with each time.
- 6Continue for the desired number of repetitions.
Dumbbell Step-up Lunge — questions
What muscles does the Dumbbell Step-up Lunge work?
The Dumbbell Step-up Lunge primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Step-up Lunge?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Step-up Lunge suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Step-up Lunge?
Dumbbell Goblet Squat, Dumbbell Single Leg Split Squat, Dumbbell Step-up Split Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Step-up Lunge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.