Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundDumbbell
Dumbbell Step Up Lunge
Quads · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides.
- 2
Place your right foot on the step, ensuring your entire foot is on the surface.
- 3
Push through your right heel and lift your body up onto the step, bringing your left foot up as well.
- 4
Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step.
- 5
Repeat the movement, alternating which foot you step up with each time.
- 6
Continue for the desired number of repetitions.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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