10 Best Dumbbell Step-up Lunge Alternatives for Quad Strength

Ranked Dumbbell Step-up Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Step-up Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Bodyweight Walking Lunge

   72% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Begin standing with your feet shoulder width apart and your hands on your hips.
   2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
   3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
   4. Step forward with your rear foot, repeating the lunge on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Dumbbell Step-up Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
2. 

   2. Alternate Leg Diagonal Bound

   68% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a comfortable stance with one foot slightly in front of the other.
   2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
   3. It may help to use a line on the ground to guage distance from side to side.
   4. Repeat the sequence with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Dumbbell Step-up Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
3. 

   3. Crossover Reverse Lunge

   65% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the quads.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
   3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
4. Play demonstration

   4. Box Jump Down With One Leg Stabilization

   64% match

   • Calves
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the calves rather than the quads.

   How to perform this exercise

   1. Stand in front of a box or platform with your feet shoulder-width apart.
   2. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
   3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
   4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
   5. Slowly step down with the foot that is on the box, returning to the starting position.
   6. Repeat the exercise with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: calves, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
   • Balance: harder to stay steady on than the Dumbbell Step-up Lunge
5. 

   5. Scissors Jump

   63% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
   4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Dumbbell Step-up Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
6. 

   6. Split Jump

   63% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
   2. Ensure that the front knee is over the midline of the foot.
   3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
   4. As you jump, bring your feet together, and move them back to their initial positions as you land.
   5. Absorb the impact by reverting back to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quads, the same as the Dumbbell Step-up Lunge
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
7. 

   7. Step-up With Knee Raise

   62% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
   2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
   3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: step-up, the same as the Dumbbell Step-up Lunge
   • Primary muscle: glutes, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
8. Play demonstration

   8. Side Hip Abduction

   59% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your hands on your hips.
   2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
   3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   4. Repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abductors, not quads
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Step-up Lunge
9. Play demonstration

   9. Straight Leg Outer Hip Abductor

   58% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs straight and stacked on top of each other.
   2. Place your bottom arm under your head for support.
   3. Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
   4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abductors, not quads
   • Equipment: bodyweight only, not free weights
10. Play demonstration

    10. Lunge With Twist

    58% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: abs, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Step-up Lunge