Dumbbell Step Up
Trains the quadriceps. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Dumbbell Step Up
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×12–15the shape they run most (1 session)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body C | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Dumbbell Step Up progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Dumbbell Step Up trains
Technique
How to do the Dumbbell Step Up
- Stand facing a sturdy bench or box, holding a dumbbell in each hand with your arms hanging at your sides.
- Place your right foot firmly on the bench and push through your right heel to lift your body up until your right leg is fully extended, bringing your left foot up to meet it.
- Step back down with your left foot first, followed by your right, returning to the starting position with control.
- Repeat for the desired number of repetitions, then switch the leading leg.
Form cues
Getting it right
- Push through the heel of your working leg to engage your quadriceps and glutes effectively.
- Keep your torso upright and avoid leaning forward excessively as you step up.
- Use a controlled descent rather than dropping down to protect your knees.
- Choose a bench height where your thigh is roughly parallel to the floor when your foot is on it.
Substitutes
Swap Dumbbell Step Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Dumbbell Step Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.