Lunge / single leg · Dumbbells
Dumbbell Step-Up
The Dumbbell Step-Up is a single-leg exercise for the glutes and quads, done with dumbbells.
How to do it
- Whole foot on a knee-high box
- Drive up with the front leg, not a push from the back foot
- Step down slowly
Coach’s tip
A sturdy plyo box or a bench works.
Sets and reps
How the 3 BindTrue programs that use it dose the Dumbbell Step-Up:
- Sets
- 3
- Reps
- 8–12 per leg
- Rest
- 60 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Swimsuit Model Full body: 3 × 10 per leg · 4 days a week
- Lean & Toned Legs Hinge + Step: 3 × 10–12 per leg · 3 days a week
- Athlete Mode Hips & carries: 3 × 8 per leg · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.