10 Best Dumbbell Step Ups Alternatives for Quad Strength

Dumbbell Step Ups are done standing with dumbbells. Ranked closest by our scoring: the Box Jump Down With One Leg Stabilization, the Step-up With Knee Raise and the Posterior Step To Overhead Reach.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Step Ups

Dumbbell Step Ups
Primary muscle
Quadriceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings

How to perform Dumbbell Step Ups
  1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
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Ranked Dumbbell Step Ups Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Step Ups 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. Box Jump Down With One Leg StabilizationPlay demonstration

    1. Box Jump Down With One Leg Stabilization

    69% match
    • Calves
    • Bodyweight
    • Intermediate
    • Compound

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

    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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
    • Balance: harder to stay steady on than Dumbbell Step Ups
  2. Step-up With Knee Raise

    2. Step-up With Knee Raise

    67% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Dumbbell Step Ups
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  3. Posterior Step To Overhead ReachPlay demonstration

    3. Posterior Step To Overhead Reach

    57% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the quadriceps.

    How to perform this exercise
    1. Stand with your feet hip-width apart and your arms by your sides.
    2. Take a step back with your right foot, landing on the ball of your foot.
    3. Bend your left knee and lower your body into a lunge position.
    4. As you lower into the lunge, simultaneously reach your arms overhead.
    5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
    6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
    7. 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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  4. Side Hip AbductionPlay demonstration

    4. Side Hip Abduction

    54% match
    • Abductors
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the abductors rather than the quadriceps.

    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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  5. Straight Leg Outer Hip AbductorPlay demonstration

    5. Straight Leg Outer Hip Abductor

    53% 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 quadriceps
    • Equipment: bodyweight only, not free weights
  6. Scissors Jump

    6. Scissors Jump

    53% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound

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

    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, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  7. Split Jump

    7. Split Jump

    53% 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, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  8. Lunge With TwistPlay demonstration

    8. Lunge With Twist

    53% 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 quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  9. Forward LungePlay demonstration

    9. Forward Lunge

    52% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, 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: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups
  10. Walking High Knees LungePlay demonstration

    10. Walking High Knees Lunge

    52% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart.
    2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
    3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
    4. Push off with your right foot and bring your left knee up towards your chest.
    5. Step forward with your left foot and lower your body into a lunge position.
    6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
    7. Repeat 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: your heart and lungs, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Step Ups

Why You Might Need a Dumbbell Step Ups Alternative

A step platform at the right height is not always free when you want one, and that is the simplest reason to swap out Dumbbell Step Ups. Holding a dumbbell in each hand while one leg does all the pushing also asks a lot of your grip and your balance, which can end a set before your quadriceps are done. Most of the swaps keep the same one-leg push through the heel, but change where the load sits: a barbell lets you rack more weight than two dumbbells can hold, a band adds hip work to the same kind of step, and dumbbells stay close to what the original already asks of your hands.

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