Male model ex_JC7KAI

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Upper Legs · Dumbbell

Dumbbell Single Leg Step-Up

intermediatestrengthOne side at a time

Dumbbell Single Leg Step-Up is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell and a step. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius

How to do Dumbbell Single Leg Step-Up

Stand facing a sturdy platform, holding a dumbbell in each hand with arms at your sides.
Lift and place your right foot on the platform, ensuring your entire foot is firm.
Push through your right heel to lift your body onto the bench, bringing your left foot up to meet your right foot on the bench.
Step back down with your left foot, followed by your right foot, returning to the starting position. Repeat for the desired number of reps, then switch to the left leg.

Form tips

Ensure the bench or platform is stable and secure.
Keep your chest up and shoulders back throughout the exercise.
Push through your heel rather than your toes for better glute activation.

Dumbbell Single Leg Step-Up alternatives

Kettlebell Step Up

Quads · intermediate

Kettlebell Step-Up (Variation 2)

Quads · intermediate

Step Up on Chair Bodyweight

Quads · beginner

Barbell Side Step Up

Quads · intermediate

More quads exercises

Dumbbell Single Leg Squat

Quads · intermediate

Dumbbell Step Up on Bench

Quads · intermediate

Bodyweight Step-Up on Step Box

Quads · intermediate

Barbell Step Up on Bench

Quads · intermediate

Dumbbell Side Lunge Single Leg

Quads · intermediate

Barbell Single Leg Split Squat

Quads · intermediate

Dumbbell Single Leg Split Squat

Quads · intermediate

Dumbbell Step-Up With Knee Raise

Quads · intermediate

Dumbbell Single Leg Step-Up FAQ

What muscles does Dumbbell Single Leg Step-Up work?

Dumbbell Single Leg Step-Up mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Dumbbell Single Leg Step-Up?

You need a dumbbell and a step.

How many sets and reps of Dumbbell Single Leg Step-Up should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Single Leg Step-Up good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Dumbbell Single Leg Step-Up burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Dumbbell Single Leg Step-Up?

Other exercises for the quads include Kettlebell Step Up, Kettlebell Step-Up (Variation 2), Step Up on Chair Bodyweight and Barbell Side Step Up.

For developers

Use Dumbbell Single Leg Step-Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JC7KAI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JC7KAI",
  "name": "Dumbbell Single Leg Step-Up",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_JC7KAI/mp4-720.mp4?…",
    "poster": "https://…/ex_JC7KAI/poster.jpg?…"
  }
}