Dumbbell Step-up Lunge

Dumbbell Step-up Lunge

The Dumbbell Step-up Lunge is a compound exercise that targets the lower body, particularly the glutes, quadriceps, and hamstrings. This exercise is fantastic for building strength, power, and stability in your legs. It also engages your core muscles, making it an effective full-body movement. To perform the Dumbbell Step-up Lunge, you'll need a set of dumbbells and an elevated platform. Start by holding the dumbbells in your hands, keeping them by your sides. Place one foot firmly on the elevated platform, the other foot should be on the ground. Begin the movement by pushing through your front foot and stepping up onto the platform, fully extending your leg. As you do this, bring your rear leg up and into a lunge position. Lower your rear knee towards the ground while keeping your front knee at a 90-degree angle. Remember to maintain proper form throughout the exercise. Keep your chest lifted, core engaged, and shoulders back. Focus on pushing through your front foot to power the movement. Ensure that your front knee is aligned with your ankle and doesn't extend over your toes. Maintain control and balance as you step back down and return to the starting position. To add challenge and progression, you can increase the weight of the dumbbells, the height of the platform, or even incorporate explosive jumps into the exercise. Always listen to your body, start with lighter weights or modifications if needed, and gradually increase the difficulty level as you gain strength and experience. Incorporating the Dumbbell Step-up Lunge into your workout routine is a great way to improve your lower body strength, stability, and muscle tone. Remember to warm up properly before any exercise and consult with a fitness professional if you have any specific concerns or limitations. Keep challenging yourself and enjoy the rewarding benefits of this dynamic exercise!


  • Stand facing a bench or step with a dumbbell in each hand, held down by your sides.
  • Place your right foot on the bench or step, ensuring your whole foot is secure on the surface.
  • Press through your right foot and propel your body up onto the bench or step, extending your right leg fully.
  • Pause briefly at the top and then slowly lower your left foot back down to the ground, bringing your body back into a lunge position.
  • As your left foot touches the ground, bend both knees and lower your body into a lunge, allowing your left knee to come down towards the floor.
  • Push through both feet to propel yourself back up onto the bench or step, extending both legs fully.
  • Pause briefly and then step your left foot back down to the ground, returning to the starting position.
  • Repeat the movement, this time starting with your left foot on the bench or step.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Start with a light dumbbell weight and gradually increase the weight as you get stronger.
  • Maintain a straight posture and engage your core throughout the exercise to improve balance and stability.
  • Focus on driving through the heel of the front foot to activate the glutes and hamstrings effectively.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and minimize the risk of injury.
  • Add variations to the exercise, such as incorporating a knee lift or adding resistance bands, to challenge yourself and target different muscles.
  • Ensure that your knee does not extend beyond your toes during the lunge movement to prevent excessive stress on the knee joint.
  • Breathe steadily throughout the exercise, exhaling as you push off the elevated platform.
  • Include this exercise in your leg day routine to strengthen your quadriceps, hamstrings, glutes, and calves.
  • Perform a proper warm-up, including dynamic stretches for the lower body, before attempting the Dumbbell Step-up Lunge.
  • Listen to your body and stop immediately if you experience any sharp pain or discomfort during the exercise.


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