Dumbbell step-up
General guidance. This page has not been reviewed by a qualified professional yet.
Dumbbell step-up. For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
How to do this exercise: Dumbbell step-upSetup · movement · load
- Set your position
Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
- Make the movement
For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not let the knee collapse inward or use a height that compromises balance.
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- Load per hand
Main muscles
Quadriceps, Glutes
Supporting muscles
Calves
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
- For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
Common mistakes
- Do not let the knee collapse inward or use a height that compromises balance.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.