Dumbbell Steps

All about Dumbbell Steps

(Legs Warm-up)

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showing the dumbbell steps exercise being pereformed with weight discs instead of dumbbells - a gym exercise for warming up legs
Steps using weight discs
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BENEFITS & MUSCLES WORKED:  Quads, Glutes, Hamstrings


Watch: Dumbbell Steps video
 

START POSITION:  Hold a dumbbell in each hand with your arms at your sides and straight down.  Stand facing a step.  Keep your back straight and slightly pinch your buttocks together.  Try to keep your chin up, but you might need to look down to place each foot on the step, so looking downwards is OK.  Put one foot onto the step, keeping your foot flat.  Please read the following section before starting the Dumbbell Steps exercise.

 

NOTES:  Difficulty Rating:  50%

The angle between your hip, knee, and foot must not be greater than 90°.  I recommend a temperature of around 85° as a maximum – this will provide maximum benefits with minimal injury risk (although there is a small risk of overstressing the knee, hips, or back).

For beginners, you may not need dumbbells. You can cross your arms in front of and against your chest for stability, or place them akimbo on your hips.  You need to use dumbbells, either a disc, a weight, or a kettlebell. With your front foot on the bench, drive through your front leg’s hamstrings and Glutes to raise your rear leg to a sitting position level with the front foot.  Make sure you straighten up at the top, and try not to use the rear leg to assist you by pushing up from the floor (this isn’t easy because it doesn’t feel natural and requires mental concentration to do).  

Once both feet are up, you have two choices about which leg you step back with first.  I prefer to use the same leg that went forward first, before switching legs after multiple reps on the same leg.  Beginners should alternate the legs with just one rep per leg. The number of reps is up to you, but you must ensure that you complete the same number of reps for each leg and maintain good form throughout.  Note that Dumbbell Steps can also be done while wearing a heavy rucksack (backpack) and can be effectively performed in a suitable area with numerous steps or stairs.  

Dumbbell Steps are fabulous for warming up, as they are incredibly safe (unless you trip on the step) and have very low impact.  I always do these first at the start of my gym routines (just after some aerobic activity like fast walking, cycling, or gentle jogging).

Perfect form is crucial for maximizing the benefits of dumbbell step-ups and preventing injury. 

10 rules for safe Dumbbell Steps with perfect form 
  1. Stand in front of the bench with your feet hip-width apart. 
  2. Hold a dumbbell in each hand with your arms straight down at your sides. 
  3. Step up with your right foot, placing it firmly in the center of the bench. 
  4. Press through your heel to straighten your right leg and bring your left foot up to meet it. 
  5. Lower yourself back down with your right leg, followed by your left. Repeat on the other side.
  6. Keep your head up and your eyes focused forward. 
  7. As you step up, ensure your front knee is directly above your ankle – don’t let it extend past your toes. 
  8. Your back knee should be bent at about a 90-degree angle when you lower down. 
  9. Think about pushing through your heel on the way up and squeezing your glutes at the top.
  10. For beginners and individuals with weak knees or hips, it is best to avoid allowing your leading leg to form an angle greater than 90°.
Other Resources for Dumbbell Steps