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Dumbbells Step Up

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Exercise Profile

Dumbbells Step Up Overview

The dumbbells step up workout is a simple yet effective exercise for targeting the quads.

By holding dumbbells in each hand, you add resistance to the movement, intensifying the quad engagement.

Step up onto a platform with one foot, then bring the other foot up to meet it.

While this exercise also works the glutes and hamstrings, the primary focus is on the quads.

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Dumbbells Step Up Instructions

  1. Stand in front of a step or platform, holding a dumbbell in each hand.
  2. Place one foot on the step, ensuring your entire foot is in contact with the surface.
  3. Push through your heel to lift your body up onto the step, fully extending your leg.
  4. Bring your other foot up onto the step, maintaining a stable and balanced position.
  5. Step back down with one foot, lowering your body back to the starting position.
  6. Lower your other foot down to the floor, returning to the starting position with both feet on the ground.
  7. Repeat the exercise by stepping up with the opposite foot, alternating between sides.

Dumbbells Step Up Tips

  1. Position your body correctly: Stand facing a sturdy bench or step, with your feet hip-width apart. Hold a dumbbell in each hand, allowing your arms to hang naturally by your sides.
  2. Engage your core muscles: Activate your abdominal muscles by drawing your belly button towards your spine. This will help stabilize your body throughout the exercise, ensuring proper form and reducing the risk of injury.
  3. Step up with control: Place your right foot firmly on the bench, exhale, and push through your heel to lift your body up. Avoid using momentum or swinging your leg, instead focus on using your quadriceps to drive the movement. Keep your chest lifted and your shoulders relaxed.
  4. Lower down with control: Inhale as you slowly lower your left foot back to the starting position, ensuring your right foot remains stable on the bench. Control the movement and avoid slamming your foot down. This eccentric phase of the exercise is just as important as the concentric phase in engaging your quads.
  5. Alternate legs and increase intensity: After completing a set with your right leg, switch to your left leg and repeat the exercise. To challenge yourself further, consider increasing the weight of the dumbbells gradually as you become more comfortable with the movement and your form improves.

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