Alternating Dumbbell Low Step-Up
The Alternating Dumbbell Low Step-Up is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. You'll need: box and dumbbells.
Required Equipment
Alternating Dumbbell Low Step-Up Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Hamstrings
How to do the Alternating Dumbbell Low Step-Up
Setup
Stand in front of a flat, stable platform (such as a bench or aerobic step) holding a dumbbell in each hand, arms hanging straight by your sides.
Movement
Place one foot firmly onto the platform, ensuring your entire foot is supported.
Drive through the heel of the foot on the platform to lift your body, bringing your other foot up until both feet are together on the platform.
Pause briefly at the top.
Step back down with the same foot you used for the return, maintaining control throughout the lowering phase.
Repeat, alternating the leading leg after each full repetition until the set is complete.
Tips
Keep your torso upright and core engaged throughout the movement.
Maintain a steady, controlled pace to focus on balance and muscle activation rather than speed.
Alternating Dumbbell Low Step-Up FAQs
What muscles does the Alternating Dumbbell Low Step-Up work?
The Alternating Dumbbell Low Step-Up mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Dumbbell Low Step-Up?
Box and dumbbells.
Is the Alternating Dumbbell Low Step-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Low Step-Up go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.