Dumbbell Step-Up
Box step-ups with dumbbells for added load. It works mainly the quads and glutes, with help from the hamstrings and calves.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Step-Up
- Stand in front of a box or bench about knee height with a dumbbell in each hand at your sides.
- Place one whole foot on the box and step up by pushing through that foot until the leg is straight; don't push off with the trailing foot.
- Stand tall on top for a moment with the hips fully extended.
- Step down slowly with the same leg leading the control, and do all reps on one side before switching.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- One leg at a time with an everyday pattern
- Glutes and quads without spinal load
- Balance that carries into sport
How Flawless ranks Dumbbell Step-Up
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Step-Up by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Step-Up work?
It works mainly the quads and glutes, with help from the hamstrings and calves.
How do you do Dumbbell Step-Up?
Stand in front of a box or bench about knee height with a dumbbell in each hand at your sides. Place one whole foot on the box and step up by pushing through that foot until the leg is straight; don't push off with the trailing foot. Stand tall on top for a moment with the hips fully extended. Step down slowly with the same leg leading the control, and do all reps on one side before switching.
How does Flawless rank Dumbbell Step-Up?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.