Exercise guide
Dumbbell Step-up
Glutes · Dumbbell
Form cues
- Place foot fully on bench
- Push through heel to stand up
- Step down with control, switch legs
How to do Dumbbell Step-up, step by step
- 1Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- 2Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- 3Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
- 4Bring your left foot up onto the bench or step, standing fully upright.
- 5Step back down with your left foot, followed by your right foot, returning to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs.
Muscles worked
- Main muscle
- Glutes
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
- Upper / LowerBeginner swap for Bulgarian Split Squat · 3 × 8–10
- PPL + Upper / LowerBeginner swap for Bulgarian Split Squat · 3 × 8–10
- Lower Body / Glute FocusBeginner swap for Bulgarian Split Squat · 3 × 8–10
- PPL / Arnold HybridBeginner swap for Bulgarian Split Squat · 3 × 8–10
- Dumbbell Full BodyFull Body C · 3 × 10–12
- Power + Size Upper / LowerBeginner swap for Bulgarian Split Squat · 3 × 10–12
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.