Dumbbell Step Up
Complete guide to Dumbbell Step Up. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Step Up
Grab a pair of dumbbells and stand in front of a box or bench.
Let your arms hang straight at your sides and engage your abs.
Take a breath and step up with one foot, placing it flat on the surface.
Drive through that heel to lift yourself up and bring your other foot up to meet it and exhale.
Step back down with the same foot you led with and breathe in.
Once finished training one side, lead with the other foot for the same number of reps.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |