Dumbbell Step-Ups
Dumbbell Step-Ups trains 7 of the 18 muscle groups Full Coverage tracks: Quads 85%, Glutes 75%, Abductors (outer hip) 40%, Hamstrings 35%, Calves 35%, Adductors (inner thigh) 25%, Abs 20%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Hold a dumbbell in each hand, standing in front of a bench or box about knee height.
- Place one whole foot on the box.
- Drive through that heel to stand up, keeping the trailing leg passive.
- Lower back down under control, same leg, then finish the reps before switching.
- Pushing off the floor with the trailing leg is the cheat that empties this exercise.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 85%
- Glutes 75%
- Abductors (outer hip) 40%
- Hamstrings 35%
- Calves 35%
- Adductors (inner thigh) 25%
- Abs 20%
How it compares
Compared with the Bodyweight Step-Ups, it loads Abs 20 points higher, Quads 10 points higher, Glutes 10 points higher. It needs Dumbbells where the other uses Bodyweight. Compared with the Dumbbell Front Squat, it loads Abductors (outer hip) 40 points higher, Glutes 30 points higher, Hamstrings 25 points higher.
Other ways to train this
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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