Dumbbell Step-Up
Muscles worked: Quads, Glutes.
How to do it
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Box at knee height
- Drive through the top foot - don't bounce off the back leg
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the dumbbell step-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.