Dumbbell Step-Up Lunge 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The dumbbell step-up lunge is a compound lower-body exercise that combines a powerful step-up with a controlled lunge to emphasize the quads while also engaging the glutes for stability and drive. Holding dumbbells at your sides, you step onto a bench and lift your body upward, then transition into a lunge as you lower back toward the floor, maintaining tension through the front leg. This movement challenges balance, coordination, unilateral strength, and overall lower-body control, making it an effective exercise for building leg power and improving functional movement patterns.
How to Perform
Place your right foot firmly on the bench and drive through your heel to lift your body upward while raising your left knee toward your chest.
Hold briefly at the top, then guide your left leg back down to the floor, lowering into a controlled lunge while your right foot remains on the bench.
Press through your left foot to rise out of the lunge and return to the starting position, keeping your right foot anchored on the bench the entire time.
Continue the movement for your chosen number of repetitions before switching sides.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso upright instead of tipping forward during the step-up, as leaning ahead shifts pressure to the lower back and reduces activation in the quads and glutes.
Move with steady, deliberate control rather than speeding through the motion to ensure proper muscle engagement and minimize injury risk.
Choose dumbbells that feel challenging while still allowing you to maintain good form throughout the entire movement.
How Not to Perform
Do not lean your torso forward; keep your chest upright and core braced.
Do not use momentum to swing the free knee up; lift with controlled strength.
Do not push off with the trailing leg to complete the step; drive mainly with the working leg.
Do not take an overly long or short step that shifts work away from the front quad; use a step height and stride that lets the front knee bend comfortably.
Do not let the front knee collapse inward; track it over your toes to protect the joint and keep tension in the quad.
Do not push primarily through the toes of the bench foot or roll the ankle; distribute force through the whole foot and emphasize knee drive.
Do not use weights that force you to sacrifice form; reduce load if form breaks down or you start leaning, swinging, or rushing.
Do not lock the working knee at the top or hyperextend; control the finish to keep the quad engaged.
Do not drop down fast or lose control on the descent; lower into the lunge deliberately to maintain muscle tension and avoid injury.
Do not hold your breath or let your torso twist; breathe steadily and maintain a neutral spine for consistent quad activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
