Dumbbell Step-up Lunge
The point of Dumbbell Step-up Lunge is legs that drive out of the hole; independent dumbbell loading is how it gets there.
How to do Dumbbell Step-up Lunge
- Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
- Place your right foot on the step, ensuring your entire foot is on the surface.
- Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
- Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
- Repeat the movement, alternating which foot you step up with each time.
- Continue for the desired number of repetitions.
Dumbbell Step-up Lunge Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Step-up Lunge Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Dumbbell Step-up Lunge
Swap Dumbbell Step-up Lunge For
Dumbbell Step-up Lunge — Frequently Asked Questions
How do you do the Dumbbell Step-up Lunge?
Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. Place your right foot on the step, ensuring your entire foot is on the surface. Push through your right heel and lift your body up onto the step, bringing your left foot up as well. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Step-up Lunge work?
The Dumbbell Step-up Lunge primarily targets the quads. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Step-up Lunge should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Step-up Lunge good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Step-up Lunge?
Try the Barbell Split Squat V. 2, Smith Chair Squat or the Split Squats. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
