Home Exercises Dumbbell Step Ups

Dumbbell Step Ups

Exercise Tips

  • Do this exercise slowly to keep balance
  • Keep your back straight the entire time
  • Keep your legs shoulder width apart

Dumbbell Step Ups

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and calves.

Muscle Group

Quadriceps (Quads), Hamstrings, Calves


1 Day a Week to
3 Days a Week


Dumbbells, Flat Bench

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Calves

Equipment: Dumbbells, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet shoulder width apart about a foot behind a flat bench, toes pointing forward. Hold a dumbbell in each hand with an overhand grip, arms hanging straight down by your sides.

  1. 1 Exhaling, step up onto the bench with one foot, followed by the other. Keep your arms straight down by your sides.
  2. 2 Step down from the bench with the first foot that you stepped up with, then the other. Once again, keep your arms in the same position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, alternating the foot that you start with for each repetition.