Dumbbell Step Ups
Dumbbell Step Ups is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Gluteus medius, Hamstrings, Forearms
- Exercise type
- Strength – resistance exercise
Exercise technique
- Start
Stand upright in front of the platform holding the dumbbells.
- Lead foot
Place your entire right foot on top.
- Push
Extend your right knee and hip to lift your body.
- Top placement
Bring your left foot onto the platform too.
- Return movement
Reach your left foot down.
- Brake
Bend your right knee to slow the descent.
- Floor return
Bring your right foot beside your left.
Key technique points
- Place both feet on top before returning.
- Carry the weights beside your legs.
- Do not spring off the lower foot.
- Do not jump down from the platform.
- Extend your knee in line with your foot.
- Do not let the upper foot hang over the edge.
Common mistakes
Jumping from the floor
Rear-leg assistance is added to the lead leg’s effort.
Incomplete top stance
The two-foot platform position is skipped.
Swinging dumbbells
Balance demands increase.
Stepping on the edge
Full-foot support is lost.
Free-fall descent
The working leg does not brake the movement.
Fast direction changes
Load swing accumulates between repetitions.
Frequently asked questions
Dumbbell Step Ups: why is “Jumping from the floor” a mistake?
Rear-leg assistance is added to the lead leg’s effort.
Dumbbell Step Ups: why is “Incomplete top stance” a mistake?
The two-foot platform position is skipped.
Dumbbell Step Ups: why is “Swinging dumbbells” a mistake?
Balance demands increase.
Dumbbell Step Ups: why is “Stepping on the edge” a mistake?
Full-foot support is lost.
Dumbbell Step Ups: why is “Free-fall descent” a mistake?
The working leg does not brake the movement.
Dumbbell Step Ups: why is “Fast direction changes” a mistake?
Load swing accumulates between repetitions.
What should I focus on when doing Dumbbell Step Ups?
Place both feet on top before returning. Carry the weights beside your legs. Do not spring off the lower foot. Do not jump down from the platform. Extend your knee in line with your foot. Do not let the upper foot hang over the edge.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.